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  • 6.2 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Weightlifting YUM EMON (Kick ass) Yum’s EMON Stamina Metcon (No Measure) 3 rounds not timed 10x Heaving Snatch Balance 15-20x GHD Hip Extensions 30x Jumping Lunges Metcon Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP 8x Power Clean 10x Toe 2 Bar 20x DB Snatch (10/10) *Every 3:00 Complete 10x Burpees.

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  • 6.3 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength Snatch (1 Rep Max Retest) Metcon Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP with a partner: A) Max Curtis-P (95/65) B) Max Man Makers *Switch Every 2:00

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  • 6.4 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Cycle Test GHD Skills (No Measure) Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times. i) GHD sit test. Can you sit with legs straight, spine straight? Sit upright with l...

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  • 6.1 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength A: Clean and Jerk (1 Rep Max Re test) Metcon Metcon (AMRAP – Reps) 5 Rounds for time: 10x Thruster 12x Box Jump 15x Push up Cycle Test GHD Skills (No Measure) Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progre...

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  • 5.4 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Cycle Test GHD Skills (No Measure) Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positions to make it harder. As the weeks progress keep breathing! Focus on good position at all times. i) GHD sit test. Can you sit with legs straight, spine straight? Sit upright with l...

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  • 5.5 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength Clean and Jerk (Warm up then 3-7 x1 @90%) Snatch (Warm Up then 3-7 x1 @90%) Metcon Baseline (Time) 1 RFT Run 400m 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Cycle Test GHD Skills (No Measure) Complete i in week 1, then do sets of ii, you pick the time. Do 3-5 sets. Move arms to different positio...

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  • 5.6 Oly and GHD Bench 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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