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  • 2.1 Single Leg/Muscle Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Strength A: Walking lunge (4x 10 stps as heavy as possible) Pull Up Strength (No Measure) :30 hold chin ontop of bar :30 hold behind head, neck touching bar :30 hold top of head touching bar :30 on wall bar, chin over bar Metcon Metcon (Time) 20:00 min. AMRAP: 20x Box Jump 20x Wall Ball 20x Power Snatch (95/65) Cycle ...

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  • 1.5 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength Clean and Jerk (Re test if needed) Snatch (Re test if needed) Pull Up Strength (No Measure) :30 hold chin ontop of bar :30 hold behind head, neck touching bar :30 hold top of head touching bar :30 on wall bar, chin over bar Metcon Metcon (AMRAP – Rounds and Reps) 15 min. AMRAP: 20x Box Jump 15x Toe to B...

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  • 1.1 Single Leg/Muscle Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Strength A: Clean and Jerk (1 Rep Max Re test) if needed Pull Up Strength (No Measure) :30 hold chin ontop of bar :30 hold behind head, neck touching bar :30 hold top of head touching bar :30 on wall bar, chin over bar Metcon Metcon (Time) 3 Rounds for time: -30x Walking Lunges -30x kettle Bell Swings -30x Knees to C...

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  • 1.2 Single Leg/Pull Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Weightlifting Hang Snatch (75% 5 sets of 3) Clean + Front Squat + Push Press + Jerk (70% 3 sets of 3) Back Squat (80% 6 sets of 2) Snatch (75% 3 sets of 2) Stamina Metcon (No Measure) 4 Rounds: :20 Plank R arm :20 Plank L arm :20 Plank (Top of Push up) “Mini Leg Blaster” = 10x air squats + 10x in-plac...

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  • 1.4 Single Leg/Pull Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Weightlifting Hang Clean and Jerk (75% 5 sets of 3) Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 (70% 3 sets of 3) Front Squat (85% 3 sets of 3) Clean (75% 3 sets of 2) Stamina Metcon (No Measure) Stamina: 3 Rounds not for time: 10x Shrimp Squats (5/5) 12x 1 leg KB RDL (6/6) 10x Sandbag ...

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  • 1.6 Team WOD (Single Leg/Pull Ups/Oly)

    CrossFit Shropshire – CrossFit Weightlifting Snatch (85% for 10 Singles) 10 singles of at least 85% if you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again. Once you have made 10 singles of at least this weight move on Clean and Jerk (85% for 10 Singles) 10 singles of at least 85% if you ...

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