5.5 Oly and GHD Bench

CrossFit Shropshire – CrossFit

Strength

H’s Muscle Up Strength (No Measure)

A-Passive Bar Hang :30-1:00

B-Active Bar Hang :30-1:00

C-Chin Over Bar Hold :15-:30

D-Head Under Bar Hold :15-:30

Repeat C then D

E-Ring Rows 5-15

F-Dips 5-15

Repeat E then F

G- Negative Muscle Ups 5-10

H-Jumping Muscle Ups 5-10

I-Hollow Body Hold :30

J-Arch Hold :30

Repeat I then J 3 times in total.

Metcon

Metcon (Time)

5 Rounds for time:

5x Deadlift (185/135)

50x Double under

15x Shoulder to overhead (75/55)

Cycle Test

Metcon (AMRAP – Reps)

Max Reps Strict:

Muscle Ups

Pull Ups

CTB

Ring Dips

Dips

(pick one or two movements, use a band if needed)