22.4 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

800m Run:

3 Sets: 15x Russian KB Swing,

10x Good morning (empty barbell),

10x Hang Squat Clean (empty barbell)

Weightlifting

Strength

Clean (Work to heavy 1 rep clean then:)

Work to heavy Clean, then: 4×3 AHAP, 2×2 AHAP.

Stamina

Metcon (No Measure)

4 Rounds, not for time:

8x Romanian Deadlift (185/115),

20x Burpee- Pull up,

30x Hang Squat Cleans empty barbell.

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP

12x DB Thruster (40/30)

10x Toe to Bar

5:00 Rest

10:00 AMRAP:

12x DB Hang Clean and Jerk (40/30)

10x Pull up

Durability

Metcon (No Measure)

10:00 Jog- Easy pace

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