15.2 Alpha

CrossFit Shropshire – CrossFit

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Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills.

500m Row, 12x Burpee, 300m Row, 10x Burpee, 100m Row, 8x Burpee.

Weightlifting

Strength

Push Press (3-3-3-3-1 Build each set- Last set should be max l)

Stamina

Metcon (No Measure)

4 Rounds, not for time:

20x Max Distance Behind the head toss (medball (10,5kg),

3x Legless Rope Climb,

30x Single Arm KB Clean and Jerk (15/side- AHAP).

Metcon

Metcon (AMRAP – Reps)

4 Sets:

In 4:00 Complete:

400m Run

AMRAP:

3x Deadlift (155)

3x Hang Power Clean (155)

3x Shoulder to Overhead (155)

*2:00 Rest Between Sets.

Durability

Metcon (No Measure)

3 Sets:

1:00 Front Leaning Rest,

1:00 Right Forearm Plank,

1:00 Left Forearm Plank.

1:00 Reverse Plank.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON