5.2 Summer 17

CrossFit Shropshire – CrossFit

Weightlifting

Metcon (Weight)

Snatch Grip Behind The Neck Push Press 5-5-5-5-5

Use the heaviest weight you can for each set.

Rest as needed between sets.

5 x 5 increase weight each set.

Metcon (Weight)

Tempo Snatch Pull 1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

pause 2 sec at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position. that is 1 rep and 1 set. perform 4 sets.

Strength

Metcon (No Measure)

3 rounds NFT:

15m Overhead Walking Lunge (KBs)

20x Sit up

10x Wall Ball Sit up

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats