CrossFit Shropshire – CrossFit
Rest day/Power lifting day. Complete Dan & Ed’s Power lifting session and wod.
Power Lifting Total (Total Weight)
Olympic Lifting Total (Total Weight)
The CrossFit Total (Total Weight)
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
The CrossFit Total (Total Weight)
Metcon (Time)
For time:
Fast & Heavy
Dumbell “Thruster” 21 reps
Run 1/4 mile (400m)
Dumbell “Thruster” 18 reps
Run 1/4 mile (400 m)
Dumbell “Thruster” 15 reps
Run 1/4 mile (400 m)
Notes:
“Thruster” is a deep front squat to a push press all in one explosive movement.
Time routine from start to finish.
Ranking is a composite of load used in “Thruster” and total time.
Submit body weight because load value is based on percentage of body weight.
