12.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Every 90 seconds for 4:30 (3 sets):

Close Grip Overhead Squat x 5-7 reps

Followed by…

Every 90 seconds for 4:30 (3 sets):

Snatch Balance x 3

Strength

Metcon (No Measure)

1 High Hang Snatch + Hang Snatch + Snatch From 2″ Below Knee, pick load

Every 2 mins for 16 mins.

Pause 1-2 seconds in each starting position before snatching.

Build over the course of the 8 sets, starting at around 55-60% of your 1-RM Snatch.

Metcon

Metcon (Time)

For time:

Run, 800 m

30 Power Snatches, 135/95 lbs

Run, 800 m