CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Three Sets:
Shoulder Press x 5 (lightish weight or barbell only)
Close Grip Overhead Squat x 5
Overhead Carry x 25 yards
Good Mornings x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Strength
Metcon (No Measure)
1 Shoulder Press, pick load
Every 3 mins for 15 mins.
Suggested loads per set (by %): 80, 85, 90, 95, 95+
then:
Push Press 2x max rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 3 minute, for 6 minutes (2 sets)
Max Reps @ 80-85% of today’s 1-RM Shoulder Press in A1
Metcon
Metcon (No Measure)
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
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
