Ich Will 4.4

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

Box Jumps (max height)

Metcon

800m Run (Time)

Max Effort 800m Run

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Cool down run (No Measure)

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

Cool down

Pull-ups (Max reps)

Crossover Symmetry Recovery (No Measure)

Follow the recovery protocol