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4.5 MFC

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)

Connective Strength – Hip Warm Up (No Measure)

Series of hip movements and stretches. Perform each round twice.

1.Hip rotations 10r

1i. Hip Extension 15s each side

2.Squat knee pushes 10r

2i.Squat Static knee pushes 15s each side

3.Air Squat 10r

3i HorseStance Squat 15s

Strength

1: Drop Snatch (10 rounds 1 rep on 1:30 as heavy as possible )

Snatch Balance with no dip

2: Power Snatch (Work up to 65% of your 1 rep max)

3: Touch and Go Squat Snatch (3x TNG Sn with the 65% bar, 10 rounds on :30)

S&C Wod

A: Metcon (4 Rounds for reps)

4 rounds – Every 4 minutes complete:

-Run 400m

-4x muscle up

-Max effort box jump over (you choose the height)

*Rest 60 seconds between rounds.

L1 8 pull ups + 8 dips

L2 Run 200m, 10 pull ups (with band)

Score each rounds for reps for jump over box X the height.

Cool down run (No Measure)

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

Assistance

B: Metcon (No Measure)

10:00 of Recovery work.

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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