CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Clean Grip Overhead Squat 5-5-5-5, using heaviest weight per set
Clean Grip Sotts Press 5-5-5, using heaviest weight per set
Complete as:
Every 1:30 for 6 mins:
5 Clean Grip Overhead Squats-
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar and work to achieve a lower position as you go.
— then —
Every 1:30 for 4:30:
5 Clean Grip Sotts Press-
Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position and do not add weight.
— then —
Assault Bike Dirty 30
Strength
Metcon (No Measure)
Complete as many rounds as possible in 15 mins of:
3 Power Cleans, 135/95 lbs
6 Burpee Box Jump Overs, 24/20 in
Complete in teams of 3.
Rest EXACTLY 5 mins before B…
For both A and B team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Metcon
Metcon (No Measure)
Complete as many rounds as possible in 15 mins of:
10 Push Press, 135/95 lbs
20 Kettlebell Swings, 24/16 kg
Metcon (Time)
BLT 10/9/19
Warm up:
2 Steady rounds of-
250metre row
15 weighted box step ups
30 second sandbag/plate hug/hold
Strength:
Clean Complex
Every 90secs for 9 minutes
2 reps at 75% of 1RM of Clean.
Power clean
Hang power clean
Squat clean
Hang squat clean
Split jerk
Wod:
AMRAP for 10 minutes:
•12 box jumps (24″/20″)
•1 rope climb or scaled floor to stand or 4 horizontal ring rows
•12 GHD sit ups or scaled ab mat
Then rest 3mins
Followed by
•10 mins to find 10RM of push jerk
Rest 3 mins
•Then 1 mile run for time
