CrossFit Shropshire – CrossFit
Warm-up
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)
I Was Made For Lovin’ You test 1.0 (3 Rounds for reps)
10:00 to find your max rep unbroken
Single unders
Double unders
Triple unders
S&C Wod
RX : Metcon (AMRAP – Reps)
As many reps as possible in 20 mins of:
15 Clean & Jerks, 135/95 lbs
Rest 1 min
15 Clean & Jerks, 155/105 lbs
Rest 1 min
15 Clean & Jerks, 185/125 lbs
Rest 1 min
15 Clean & Jerks, 225/145 lbs
Rest 1 min
15 Clean & Jerks, 245/155 lbs
Rest 1 min
15 Clean & Jerks, 265/165 lbs
60/42.5
70/47.5
82.5/57.5
102.5/65
110/70
120/75
L1: Metcon (AMRAP – Reps)
As many reps as possible in 20 mins of:
15 Clean & Jerks, 135/95 lbs
Rest 1 min
15 Clean & Jerks, 155/105 lbs
Rest 1 min
15 Clean & Jerks, 185/125 lbs
Rest 1 min
15 Clean & Jerks, 225/145 lbs
Rest 1 min
15 Clean & Jerks, 245/155 lbs
Rest 1 min
15 Clean & Jerks, 265/165 lbs
60/42.5
70/47.5
82.5/57.5
102.5/65
110/70
120/75
L1s are big dogs today. Get a heavy stimulus.
L2: Metcon (AMRAP – Reps)
As many reps as possible in 20 mins of:
15 Clean & Jerks, 95/65 lbs
Rest 1 min
15 Clean & Jerks, 115/75 lbs
Rest 1 min
15 Clean & Jerks, 135/85 lbs
Rest 1 min
15 Clean & Jerks, 155/95 lbs
Rest 1 min
15 Clean & Jerks, 175/105 lbs
Rest 1 min
15 Clean & Jerks, 195/115 lbs
42.5/35
52.5/37.5
70/42.5
80/47.5
87.5/52.5
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Skill
Work on the skills you need. The focus for IWMFLY too.
MWOD
Get on and mwod areas of need. After this wod work opening your hip flexors.
DON’T walk out of the gym without mwoding please.
