CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
The Complete Snatch Warm Up
Burgener Warm Up x 2-3 sets
Strength
Metcon (No Measure)
2 Snatches, pick load
Every 1:30 for 15 mins.
Complete as 1.1, rest 5-7 secs between singles.
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 9 mins of:
9 Strict Pull-ups
6 Strict Handstand Push-ups
3 Snatches, 135/95 lbs
BLT
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
