CrossFit Shropshire – CrossFit
Weightlifting
Metcon (Weight)
Snatch Grip Behind The Neck Push Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 x 5 increase weight each set.
Metcon (Weight)
Tempo Snatch Pull 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
pause 2 sec at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position. that is 1 rep and 1 set. perform 4 sets.
Strength
Metcon (No Measure)
3 rounds NFT:
15m Overhead Walking Lunge (KBs)
20x Sit up
10x Wall Ball Sit up
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
