17.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

3 Rounds:

200m Row,

10x DB Strict Press,

1:00 Overhead DB Hold.

Weightlifting

Strength

Push Press (EMOM for 10 min. 3x at 60% OF 1 RM)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

3 Rounds, not for time:

1:00 Handstand Hold against wall,

10x Deadhang Pull up,

50m Double arm bottoms up KB Carry.

Metcon

Metcon (Time)

15-12-9-6-3:

Power Snatch (95/65)

Pull up

Durability

Metcon (No Measure)

Rowing Intervals: 6x 250m 1:1 Work/ Rest.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON