7.3 Force

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Banded Good Mornings x 30-60 seconds

Banded Lat Stretch x 30-60 seconds per arm

Followed by…

Barbell Complex x 3 sets:

Clean Pulls x 3

Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Rest as needed

Strength

Metcon (No Measure)

3 Power Cleans, pick load

Every 2 mins for 16 mins.

1.1.1, rest 4-5 secs between singles.

Suggested loads per set (% 1RM): 60, 65, 70, 75, 80, 82, 84, 86

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

6 Power Cleans, 135/95 lbs

12 Alternating Reverse Lunges, 135/95 lbs

12 Toes-to-bars