13.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row,

21-15-9: DB Push Press (light),

Band Pull apart,

Push up.

Weightlifting

Strength

Push Press (5-3-3-3-1 Build each set- Last set should be max)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

50m Extended arm DB Walk (Extend both arms to the side holding a dumbbell in each hand),

12x Z- Press (AHAP- Unbroken),

25x GHD Sit up.

Metcon

Metcon (AMRAP – Reps)

16:00 AMRAP:

10x Clean and Jerk (135/95)

15x Pull up

30x Double Under

Durability

Metcon (No Measure)

4 Sets:

:30 V- up,

:30 Rest,

:30 Hollow Hold, :30 Rest,

:30 Plank,

1:00 Rest.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON