11.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

1:00 Mt. Climbers, :30 Rest,

1:00 Air Squat, :30 Rest,

1:00 Russian KB Swing, :30 Rest.

Weightlifting

Strength

Sumo Deadlift (5-5-5-3-3 Build each set- Last set should be max)

Stamina

Metcon (No Measure)

4 Rounds, not for time: 10x Snatch Grip Deadlift (AHAP- Unbroken), 25x GHD Sit up, 100m Sled Drag.

Metcon

Metcon (Time)

5 Rounds for time:

200m Run

15x Hang Power Snatch (95/65)

40x Double under

Durability

Metcon (No Measure)

5x 100m Max Effort Hill Sprint (2:00 Rest between efforts)

Hydrate and fuel within 30 minutes. Journal post training session SOP.