CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Spend 5-10 mins working on:
Muscle-up Transition Drills
— then —
Spend 5-10 mins working on:
Barbell Cycling Strategies
Strength
Metcon (No Measure)
Wod only…….
Metcon
Metcon (No Measure)
Every 6 mins for 30 mins do:
Run, 400 m
10 Ground-to-Overheads, 115/75 lbs
10 Bar Facing Burpees
5 Ring Muscle-ups
Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.
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
