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1.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Hip Opener Drill

Banded Scarecrow

Over-Under Drill

Followed by…

Empty Barbell Movement Primer

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Strength

Metcon (No Measure)

Front Squat 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest 3 mins between sets.

90-92.5% 1RM

Metcon

Metcon (No Measure)

1 round, 3 mins per station, for reps:

Assault Bike Calorie

Rest 1 min

Wall Ball, 20/14 lbs

Rest 1 min

Row Calorie

Rest 1 min

Double Under

BLT

Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold

Strength:

Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk

Wod:

AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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