Ich Will 1.5

CrossFit Shropshire – CrossFit

Warm up/Skill Transfer

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Metcon (Time)

5 rounds for time of:

12 GHD Sit-ups

9 Ring Dips

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.

Cool down

Squat Snatch (EMOM 6 reps, pick load for 10:00)

Handstand Hold (wall) Head Taps (20 )

Handstand Hold (wall) (:30-2:00)

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol