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2.2 Nothin’ To Lose

CrossFit Shropshire – CrossFit


Warm up run 10-400m + MWOD (No Measure)

Start the physical and mental preparation to workout. Run as far as needed. then MWOD areas of need (your targets and areas needed for the positions in the wod)


Wall Ball (No Measure)

Complete A to D as the weeks progress

A) Wall Ball Breathing drill. With a light (or virtual) wall ball, breathe out on the way down and in on the way up

B) Wall Balls Rx weight and height 5-10 reps

C) Air Squats X032 3-10 reps

D) Wall Ball 2 for 1 shots 3-10 reps

Wall Ball Milestones (AMRAP – Reps)

30 seconds: 12 shots

1 minute: 25 shots

1 1⁄2 minutes: 37 shots

2 minutes: 50 shots

2 1⁄2 minutes: 62 shots

3 minutes: 75 shots

3 1⁄2 minutes: 87 shots

4 minutes: 100 shots

4 1⁄2 minutes: 112 shots

5 minutes: 125 shots

5 1⁄2 minutes: 137 shots

6 minutes: 150 shots

Weighted Seated Box Jump (Weight)

Max Weight Seated Box Jump

From 12″ seated box, jump onto a 20″ box.

Max weight with barbell on back

Rock back, swing the arms to the rear while lifting feet off the ground, then swing the arms forward, and slam the feet down as you jump up to the box.


CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

LI: Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Power Cleans, 42.5,35kg

10 Toes-To-Bar

15 Wall-Ball Shots, 20# / 14#

LII: Metcon (AMRAP – Rounds and Reps)

15-Minute AMRAP of:

5 Power Cleans, Choice

10 Toes-To-Bar

15 Wall-Ball Shots, 20# / 14#


Standing Calf Raise (30-30-30)

On 2″ blocks
One light warm up set then 3 sets of heavy 30 reps. Toes straight ahead, turned inward, and turned outward. Stretch out after each set!


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