6.1 Super Summer 17

CrossFit Shropshire – CrossFit


A: Deadlift (EMON 10 x1 AHAP)

Metcon (No Measure)

Partner GHR (Glute Ham Raise)



Metcon (Time)

6 Rounds for time:

10 Pull ups

15 DB Clean and Jerk (45/35lb)

1:00 Plank

Plank can be acclumative but idealy unbroken.

Cycle Test

20 Rep Squat (Weight)

2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it is not too slow.

Take 40kg off your 5 rep max. That is your starting weight.

Add 2.5 kg each workout and complete 2x a week for 16 workouts. In 8 weeks you will be repping your old 5RM for 20!

We will squat on Monday and Thursday. (If you miss a day, you can make it up on another day as long as you squat twice a week). If you miss a week start back where you left off.

It’s relatively easy the first few weeks. So this can be done post wod to start off with.

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