8.1 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

The Complete Snatch Warm Up

Followed by…

2 sets of:

The Burgener Warm Up

https://www.crossfitinvictus.com/blog/complete-snatch-warm/

Strength

Metcon (No Measure)

1 Pause Snatch, pick load

Every 2 mins for 16 mins.

Pause for 2-3 secs at 2 inches below the knee, then snatch.

Suggested loads per set (% 1RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

Metcon

Metcon (Time)

Every 4 mins for 20 mins do:

Row, 500 m

4 Snatches, pick load