11.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Spend 5-10 mins working on:

Muscle-up Transition Drills

— then —

Spend 5-10 mins working on:

Barbell Cycling Strategies


Metcon (No Measure)

Wod only…….


Metcon (No Measure)

Every 6 mins for 30 mins do:

Run, 400 m

10 Ground-to-Overheads, 115/75 lbs

10 Bar Facing Burpees

5 Ring Muscle-ups

Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.

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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