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16.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 3 Rounds: 16x Single arm KB Swing (light- 8/Side), 10x Hand Release Push up, 20x Double Under.

Weightlifting

Strength

Push Press (Work to 1 Rep Max )

Stamina

Metcon (No Measure)

4 Rounds, not for time:

100m KB Carry (One arm overhead, one arm farmer carry, Switch arms after 50m),

20x Deadhang Pull up,

20x Alt. DB Strict Press (AHAP- Unbroken).

Metcon

Metcon (Time)

10 Rounds for time:

6x Power Snatch (115/85)

6x Toes to Bar

6x Burpee over the Bar

Durability

Metcon (No Measure)

Tabata: Sit up,

Tabata: Flutter Kick,

Tabata: Burpee.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON

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