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5.3 Hell or Hallelujah


Final Week of H or H. Retest the barbell: TGU, single arm OHS and single arm snatch please. If you can’t make Thursday do them in-between the wods when you’re here. Get ready for the new cycle next week…

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)


Ring Archer Rows/Press Ups (No Measure)

1-5 Sets

In Row position 2 Ring Archer hold each arm

In deep Press Up position 2 Ring Archer hold each arm


1-5 Sets

2-6 Ring Archer Rows each arm

2-6 Ring Archer Press Ups each arm


DE lift Warm up (No Measure)

Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.

Ring Rows (EMOM 5 reps, 12 mins)


Rx: Annie (Time)


LI: Metcon (Time)

35-25-20-15 and 10 rep rounds of:

Double unders


Or 2x – 4x single unders for double unders

LI: Metcon (Time)

25-20-15 and 10 rep rounds of:

Double unders


If you cannot DU, spend 5 minutes pre and post wod on the skill and do Tuck Jumps in the wod

Cool down run (No Measure)

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


Turkish Get Ups (No Measure)

1-5 sets

1 TGU Each arm with heavy KB

1 TGU Each arm with barbell

Cool down

MWOD (No Measure)

Spend at least 5 minutes before you leave the gym on an area to MWOD.


Crossover Symmetry



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