CrossFit Shropshire – CrossFit
Monday is the heavy day: 5 sets of 5 to max, with a back-off set of 8 to 10 reps. The weight you will use for your final set of 5 will be the same amount that you used for your last set of 3 on Friday
Warm-up
Jumping From Knees (No Measure)
Progress from A to D slowly as the weeks continue.
While on your knees:
A)jump onto your feet, the add weight to your back
B) Place the bar on your thighs and clean to your feet
C) Place bar on your thighs and snatch to your feet
D) Place bar on your thighs and split snatch to your feet.
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
Front Squat (5-5-5-5-5 Back off 10)
Monday is the heavy day: 5 sets of 5 to max, with a back-off set of 8 to 10 reps. The weight you will use for your final set of 5 will be the same amount that you used for your last set of 3 on Friday
Skill
Jumping Skill (No Measure)
Squat Jumps As the weeks progress complete A to D
A) Air Squat 3 slow reps + 1 Air Squat Jump and Land in same position. Jump and land in partial squat and sink down.
B) Air Squat Jumps 5 reps
C) Lunge Jumps
D) Lunge Jumps with arm circles
Metcon
Rx: Metcon (Time)
5 rounds for time of:
30 Wall Balls, 20/14 lbs
5 Squat Snatches, pick load
Rest 2 mins
LI: Metcon (Time)
5 rounds for time of:
20 Wall Balls, 9/5kg 10/9′
5 Power Snatch/Clean + OHS/FS pick load
Rest 2 mins
LII: Metcon (Time)
5 RFT: Wall Balls and Squat Snatches
5 rounds for time of:
20 Wall Balls, pick load
5 OHS / Front Squats
Rest 2 mins
Assistance
Seated Calf Raise (30-30-30)
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!
