Snatch and GTOH Plate and sit-up wod.

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CrossFit Shropshire – CrossFit/Oly Lifting

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
And Mwod hips.

Also kneeling jumps.

Hang Snatch (5-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

B 6:00 AMRAP

20 ground to overhead 10kg plate

20 sit ups
Then move directly onto C

Metcon (AMRAP – Reps)

C 2:00 AMReps

Double unders

Cool down

Shoulder and T-spine mwod