CrossFit Shropshire – CrossFit
Warm-up
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)
A: Skipping for DUs (No Measure)
30 as slow as possible single unders
2:00 of 1 double under : 3 single unders
(If this is easy, add more reps to the DUs e.g. 3DU:3SU)
2:00 max rep unbroken DUs
(If you can’t DU spend more time on the previous stage)
ME lift Warm-up (No Measure)
Max Effort lift warm-up. Get around 100 quality warmup reps done of the lift. Start light and go heavy. Only increase weight when the reps move well and feel good. Mix in MWODs in between warm up reps.
A: Metcon (AMRAP – Reps)
Max Rep Unbroken DUs
Strength
1: Good Mornings (9:00 EMON 1 rep)
S&C Wod
A: Woehlke (3 Rounds for time)
3 rounds, each round for time, of:
4 Jerks, 185/135 lbs
5 Front Squats, 185/135 lbs
6 Power Cleans, 185/135 lbs
40 Pull-ups
50 Push-ups
60 Sit-ups
Rest 3 mins between each round.
Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire programmeme in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Assistance
B: Metcon (No Measure)
2:00 Active hang on pull up bar or finger board.
C: Metcon (Weight)
Plate Pinch and spin
i) Pinch hold the heaviest plate you can.
ii)Pinch hold two plates in one pinch hand as heavy as you can.
iii)Pinch hold and spin throw and catch the heaviest plate you can
For both hands
