We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

10.1 Super Summer 17

CrossFit Shropshire – CrossFit


A: Squat Clean (Every :90 3x Clean 10 Rounds)

Hang Clean (4×6)


Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 KBS

10 T2B

5x Burpee

Cycle Test

20 Rep Squat (Weight)

2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it is not too slow.

Take 40kg off your 5 rep max. That is your starting weight.

Add 2.5 kg each workout and complete 2x a week for 16 workouts. In 8 weeks you will be repping your old 5RM for 20!

We will squat on Monday and Thursday. (If you miss a day, you can make it up on another day as long as you squat twice a week). If you miss a week start back where you left off.

It’s relatively easy the first few weeks. So this can be done post wod to start off with.



book a
free intro

Talk with a coach about your goals, get the plan to achieve them.

We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
To learn more about how we use cookies, view our cookie policy