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  • 1.3 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Shoulder Press (1 RM Test) Metcon Metcon (Time) For time with a partner: 3K Row 50x Deadlift (155/105) 100x Push up 50x Burpees 100x Goblet Squat (55/35) *1 Partner working at a time- Partner that is not woking hold plank position.

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  • 1.4 Super Summer 17

    CrossFit Shropshire – CrossFit Stamina Metcon (No Measure) 4 rounds, not for time: 16x 1 Arm DB Press (AHAP- 8/side) 8x Dead hang Pull up 1 min. Handstand hold against wall Metcon Metcon (Time) 5 rounds for time 10x Power Snatch (95/65) 10x T2B 15x Wall ball

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  • 1.5 Super Summer 17

    CrossFit Shropshire – CrossFit Strength Front Squat (1 RM Test) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Gymnastics Metcon (AMRAP – Reps) Pull Up Strength Week 5.2 15% + 1 Max rep pull ups on :30 for 9 minutes

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  • 1.6 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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  • 1. 7 Super Summer 17

    CrossFit Shropshire – CrossFit Stamina Tactical Pro Agility Drill (No Measure) – 3 Cones, separated by 5 yards. – Start Prone at middle cone – Sprint right to right cone, drop to prone – Get up and sprint left to far cone, drop to prone – Sprint back through middle prone 6x through. Alternate directions See MTI for more information (Mountain T...

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  • 1.1 Super Summer 17

    CrossFit Shropshire – CrossFit Gymnastics Pull-ups (Week 4.1 EMON 8:00 35% + 1 rep of your mex reps) eg 10 pull ups max 35% of 10 = 3.5 (round up to 4) +1 =5 Strength Back Squat (1 RM test) Metcon Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as po...

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  • 8.5 Summer 17

    CrossFit Shropshire – CrossFit Strength Front Squat (4×5 @ 90% of last weeks 5RM + 2.5-7.55kg) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 6x Power Clean (95/65) 7x Shoulder to Overhead (95/65) 8x Box Jump Gymnastics Metcon (AMRAP – Reps) Pull Up Strength Week 4.2 15% + 1 Max rep pull ups on :30 for 8 minutes

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