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  • 9.1 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Squat Clean (10×4 90%) Clean Pull (4×6) Metcon Metcon (AMRAP – Reps) 12 Min. AMRAP 16 KB Snatch (8/side) 16 Box Jumps 16 Sit Ups Cycle Test 20 Rep Squat (Weight) 2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it ...

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  • 8.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Bulgarian Split Squat (front rack) (5-5-5-5-5) Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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  • 8.6 Super Summer 17 Team WOD

    CrossFit Shropshire – CrossFit Metcon Metcon (Time) Team Monster Mash, this week who would like to plan it? Meet at the box for 1000hrs for the weekly, everyone in, team building wod.

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  • 8. 7 Super Summer 17

    CrossFit Shropshire – CrossFit Stamina TAC SEPA 10m (No Measure) 6 Rounds: TAC SEPA 10m Sprint from Prone Rest 30 Seconds 6 rounds: TAC SEPA 10m Sprint from Prone wearing Weight Vest/IBA + 10# Sledge or Dumbbell Rest 30 Seconds “TAC SEPA” is an acronym for “Tactical Speed, Explosive Power and Agility.” Please see MTI (Mountain Tactical Institut...

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  • 8.1 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Bench Press (1 Rep Max) Metcon Metcon (Time) 5 Rounds with 1:00 Rest between: 40x Double Under 15x Thruster (115/105) Cycle Test 20 Rep Squat (Weight) 2x a week complete 20 back squats. Complete unbroken and you cannot put the bar down. Take as long as you need but ensure it is not too slow. Take 40kg off ...

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  • 8.2 Super Summer 17

    CrossFit Shropshire – CrossFit Weightlifting YUM EMON (Kick ass) Yum’s EMON Stamina Metcon (No Measure) 3 rounds not timed: 10x Goblet Step Up, as high as possible Run 400m 10x Burpee Pull Ups Snatch (1 RM) Do the Stamina or the 1 RM Snatch Test Metcon Metcon (AMRAP – Reps) 5 Rounds for time: 25x Push up 25x Sit up 10x Pull up

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  • 8.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength A: Jerk (1 RM) Power or Split. Your call. Metcon Metcon (AMRAP – Reps) 20 min AMRAP (AMRAP – Reps) In teams of 2: A) 400m run B) Max Curtis -P (95/65) – switch when runner gets back.

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