Ich Will 2.5

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

Strength

Weighted Pull-ups (5 rep max)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool down run (No Measure)

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

Cool down

Handstand Hold (wall) Head Taps (20 )

Double-Unders (Max reps)

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol