10.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 3 Rounds:

15x Push Press Wall Balls,

1:00 Handstand Hold against wall,

16x Single arm KB Snatch (8/side).

Weightlifting

Strength

Shoulder Press (1 RM)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

12x Z- Press (AHAP- Unbroken),

20x Strict Dips,

16x Turkish Get up (40/24- 8/side).

https://www.youtube.com/watch?v=cE5ww5JkFWA

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP:

40 Cal Row

20x Clean & Jerk (135/95)

30x Double Under

Durability

Metcon (No Measure)

3 sets:

2:00 Plank Hold,

2:00 Wall Sit,

2:00 Hollow Hold.

Hydrate and fuel within 30 minutes. Journal post training session SOP.

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON