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3.3 Chop Suey!

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)

Connective Strength Deck Squats (No Measure)

3-5 rounds NFT

10-15 Deck Squats

10 Skiiers


DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

1: Thruster (3-3-3-3-3-3-3)

No need for chains this time

S&C Wod

Metcon (AMRAP – Reps)

For 2 cycles:

AMRAP in 4 mins of:

3 Clean & Jerks, 185/135 lbs

6 Pull-ups

12 Double Unders

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

LI 135/95

LII CJ weight of choice. Pull-up sub of choice. :20 single unders or max DUs.

Cool down run (No Measure)

Run 100-400m. Not for time, bring down heart rate and start recovery process early.


B: Metcon (No Measure)

3 rounds, not for time:

-12x reverse hyper (AHAP)

-10x standing evil wheel (you can use a barbell if you don’t have a wheel)

Then 2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.



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