13.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 30 secs each position

Banded Hamstring Flossing, 30-60 secs each side

15-20 Reverse Snow Angels

5-10 Jefferson Deadlifts

— then —

Barbell Complex Warm-up


Metcon (No Measure)

Hang Clean 1-1-1-1, using heaviest weight per set

Hang Clean + Clean 1-1-1-1-1-1, using heaviest weight per set

Complete as-

Every 1:30 for 6 mins do:

2 Hang Cleans- 65-70% 1RM Clean

— Rest 1 min —

Every 1:30 for 9 mins do:

Hang Clean + Clean- 75-85% 1RM Clean


Metcon (AMRAP – Reps)

Every 4 mins for 16 mins do:

20/15 Assault Bike Calories

5 Cleans, pick load

Cleans- approximately 70-75% 1RM

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