4.2 Alpha

CrossFit Shropshire – CrossFit

Warm-up

Metcon (No Measure)

Box breathing, then ROM Drills. 3 Sets: 350m Row, 10x Burpee over the rower, 10x Heavy Kettlebell Swing.

Weightlifting

Strength

Squat Clean (Heavy Daily Max Then3×3 @ 70%, 2×2 @ 80%)

Stamina

Metcon (No Measure)

4 Rounds, not for time: 20x Combat Russian Twist, 10x RDL (135/95), 100m Floating KB Farmer Carry (55/35 hand).

Metcon

Metcon (Time)

7 Rounds for time:

15x Cal. Row

12x Hang Power Clean (135/95)

9x Burpee over the bar

Durability

Metcon (No Measure)

3 Sets:

1:00 Hollow Hold, 1:00 Arch/Superman Back Extension Hold,

:30 Left SIde forearm plank,

:30 Right side Forearm Plank. 1:00 Rest between sets.

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

Yum’s EMON

YUM EMON (Kick ass)

Yum’s EMON