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5.1 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)

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.


1: Power Clean (5-3-1-1-1)

S&C Wod

Metcon (4 Rounds for reps)

5 rounds, 30 secs per station, of:

Double Under

Rest 30 secs

Strict Chin-up

Rest 30 secs

Kettlebell Swing, 53/35 lbs

Rest 30 secs


Rest 30 secs

Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 30 secs,

the clock does not stop or reset between stations.

LI: DU attempts count. 5 negative chin ups (total each round, potent). 45/25. Knees to Chest.

LII: Single unders. Pull-up sub of choice. AKB weight of choice. T2B sub of choice.

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 timed:

-8x good morning (AHAP)

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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