10.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Clean Grip Overhead Squat 5-5-5-5, using heaviest weight per set

Clean Grip Sotts Press 5-5-5, using heaviest weight per set

Complete as:

Every 1:30 for 6 mins:

5 Clean Grip Overhead Squats-

Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar and work to achieve a lower position as you go.

— then —

Every 1:30 for 4:30:

5 Clean Grip Sotts Press-

Build over the course of the 3 sets. If flexibility in this exercise is tough, scale to a higher receiving position and do not add weight.

— then —

Assault Bike Dirty 30


Metcon (No Measure)

Complete as many rounds as possible in 15 mins of:

3 Power Cleans, 135/95 lbs

6 Burpee Box Jump Overs, 24/20 in

Complete in teams of 3.

Rest EXACTLY 5 mins before B…

For both A and B team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.


Metcon (No Measure)

Complete as many rounds as possible in 15 mins of:

10 Push Press, 135/95 lbs

20 Kettlebell Swings, 24/16 kg

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


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


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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