CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
15-20 Reverse Snow Angels
5-10 Jefferson Deadlifts
— then —
Barbell Complex Warm-up
Strength
Metcon (No Measure)
2 Cleans, pick load
Every 2 mins for 16 mins.
8×1.1, rest 5-10 secs between singles.
Build over the course of 8 sets to today’s heavy double.
Metcon
Metcon (No Measure)
9-7-5 reps, for time of:
Clean, 205/145 lbs
Ring Muscle-up
Cleans- power or full
OR option 2…
For time:
15 Power Cleans, 155/105 lbs
30 Ring Dips
10 Power Cleans, 155/105 lbs
20 Ring Dips
5 Power Cleans, 155/105 lbs
10 Ring Dips
Metcon (Time)
For time:
30 Dirty Dumbbell Complexes, 40/25 lbs
— Rest 2 mins —
20 Dirty Dumbbell Complexes, 50/35 lbs
— Rest 2 mins —
10 Dirty Dumbbell Complexes, 70/50 lbs
2019 Phase 2 Week 4 Day 2
1 Dirty Dumbbell Complex:
Double Dumbbell Deadlift + Clean & Jerk + Cluster