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5.6 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: Deadlift (-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps )

Metcon (Weight)

5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 3x Bench press (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)

-Even minute: 6x Bent over row(AHAP but maintaining a static hold…dont go so heavy you start to kip these).

S&C Wod

A: Metcon (Time)

Complete the following for time:

-50x rope pull ups

-50x deadlift (225#/155#)

-100x wallball (20#/14#)

-200m famers carry (2x 70#/2×53# KB)

L1 Pick loads

L2 Pick Loads, half the reps

Cool down run (No Measure)

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


B: Metcon (No Measure)

2:00 on the clock

-Ass to grass squat, use squat stands to force yourself into heels to ass depth.



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