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WOD

WorkOut of the Day
  • 3.1 Single Leg/Muscle Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Strength A: Walking lunge (4x 8 stps as heavy as possible) H’s Muscle Up Strength (No Measure) A-Passive Bar Hang :30-1:00 B-Active Bar Hang :30-1:00 C-Chin Over Bar Hold :15-:30 D-Head Under Bar Hold :15-:30 Repeat C then D E-Ring Rows 5-15 F-Dips 5-15 Repeat E then F G- Negative Muscle Ups 5-10 H-Jumping Muscl...

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  • 3.2 Single Leg/Pull Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Weightlifting Hang Snatch (85% 5 sets of 3) Clean + Front Squat + Push Press + Jerk (80% 3 sets of 3) Back Squat (80% 6 sets of 2) Snatch (75% 3 sets of 2) Stamina Metcon (No Measure) 3 Rounds 10x OHS 10x SB Kneeling to standing 20x Jumping lunges (10/10) Metcon Metcon (Time) For time: 100x Kettle Bell...

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  • 2.2 Single Leg/Pull Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Weightlifting Hang Snatch (80% 5 sets of 3) Clean + Front Squat + Push Press + Jerk (75% 3 sets of 3) Back Squat (85% 6 sets of 2) Snatch (80% 3 sets of 2) Stamina Metcon (No Measure) 3 Rounds 14x Overhead KB Step up (7/7) 14x Strict Press (7/7) 12x Jumping lunges (6/6) Metcon Metcon (AMRAP – Rou...

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  • 2.3 Single Leg/Muscle Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Strength A: Bench Press (4×10 AHAP) 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) For time with a partner: Break up and partition however needed. 4,000m Row 150x Pull up 300x Pu...

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  • 2.4 Single Leg/Pull Ups/Oly Lifting

    CrossFit Shropshire – CrossFit Weightlifting Hang Clean and Jerk (80% 5 sets of 3) Hang Snatch x 2 + Drop Snatch x 1 + Behind the Neck Jerk x 2 (75% 3 sets of 3) Front Squat (85% 3 sets of 3) Clean (75% 3 sets of 2) Stamina Metcon (No Measure) Stamina: 4 Rounds, not timed: 12x Deficit Push up 8x Burpee Pull ups 12x DB Bench Press Me...

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  • 2.5 Oly and GHD Bench

    CrossFit Shropshire – CrossFit Strength H’s Muscle Up Strength (No Measure) A-Passive Bar Hang :30-1:00 B-Active Bar Hang :30-1:00 C-Chin Over Bar Hold :15-:30 D-Head Under Bar Hold :15-:30 Repeat C then D E-Ring Rows 5-15 F-Dips 5-15 Repeat E then F G- Negative Muscle Ups 5-10 H-Jumping Muscle Ups 5-10 I-Hollow Body Hold :30 J-Arch Hold :30 ...

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  • 2.6 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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