CrossFit Shropshire – CrossFit
Strength
2X Power Clean + 1 Squat Clean (1-1-1-1-1)
Metcon
i: Metcon (AMRAP – Reps)
3 rounds, 1 min per station, of:
Back Squat, 135/95 lbs
Rest 1 min
Chest-to-bar Pull-up
Rest 1 min
Power Clean, 135/95 lbs
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
ii: Metcon (AMRAP – Reps)
3 rounds for reps of:
One minute of 115-lb./75-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 115-lb./75-lb. power cleans
Rest one minute
iii: Metcon (Time)
3 rounds for reps of:
Thirty seconds of 95-lb./65-lb. back squats
Rest ninety seconds
Thirty seconds of ring rows
Rest ninety seconds
Thirty seconds of 95-lb./65-lb. power cleans
Rest ninety seconds
Gymnastics
Metcon (No Measure)
4 Strict Wall Facing Handstand Push-Ups
Every 1 min for 10 mins.
If you are not at that level yet, get comfortable being upside down with straight arms.
