13.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

15-20 Reverse Snow Angels

5-10 Jefferson Deadlifts

— then —

Barbell Complex Warm-up

Strength

Metcon (No Measure)

2 Cleans, pick load

Every 2 mins for 16 mins.

8×1.1, rest 5-10 secs between singles.

Build over the course of 8 sets to today’s heavy double.

Metcon

Metcon (No Measure)

9-7-5 reps, for time of:

Clean, 205/145 lbs

Ring Muscle-up

Cleans- power or full

OR option 2…

For time:

15 Power Cleans, 155/105 lbs

30 Ring Dips

10 Power Cleans, 155/105 lbs

20 Ring Dips

5 Power Cleans, 155/105 lbs

10 Ring Dips

Metcon (Time)

For time:

30 Dirty Dumbbell Complexes, 40/25 lbs

— Rest 2 mins —

20 Dirty Dumbbell Complexes, 50/35 lbs

— Rest 2 mins —

10 Dirty Dumbbell Complexes, 70/50 lbs

2019 Phase 2 Week 4 Day 2

1 Dirty Dumbbell Complex:

Double Dumbbell Deadlift + Clean & Jerk + Cluster

BLT