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5.1 MFC

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 – 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


1: Muscle Snatch + Drop Snatch (10 rounds death by, AHAP)

-1x muscle snatch + 1x drop snatch (Work up to a max 1+1 for the day)

2: Power snatch + Squat snatch from blocks (10 rounds death by, AHAP )

-1x power snatch + 1x squat snatch from the blocks (Work up to a max for the day. Set up the blocks the your set up is 1″ below the knee.)

2: Back Squat (-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)

Warm up first then rep scheme

S&C Wod

A: Metcon (Time)

Complete 3 rounds for time of:

-10x DB hang squat snatch, left arm (55#/35#)

-5x Bar muscle up

-10x DB hang squat snatch, right arm (55#/35#)

-5x Bar muscle up

L1 Pick load, CTB pull ups, P bar deep dips

L2 Pick load, pull ups and dips with bands

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:

-10x strict toes to bar

-12x Reverse hypers (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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