13.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Three Sets:

Shoulder Press x 5 (lightish weight or barbell only)

Close Grip Overhead Squat x 5

Overhead Carry x 25 yards

Good Mornings x 5

Behind the Neck Shoulder Press (or Push Press) x 5


Metcon (No Measure)

1 Shoulder Press, pick load

Every 3 mins for 15 mins.

Suggested loads per set (by %): 80, 85, 90, 95, 95+


Push Press 2x max rep

Use the heaviest weight you can for each set.

Rest as needed between sets.

Every 3 minute, for 6 minutes (2 sets)

Max Reps @ 80-85% of today’s 1-RM Shoulder Press in A1


Metcon (No Measure)

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

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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