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16.2 Gainful

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CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Pec Smash, 30 secs per arm

Shoulder Smash, 30 secs per arm

Hawaiian Squat, 30 secs per leg

Bear Crawl + Wrist Stretch, 30 secs

— then —

2 sets of:

Single Arm Kettlebell Clean + Single Arm Kettlebell Push Press, 30 secs per side

Rest 30 secs

https://www.youtube.com/watch?v=02-RYiU_DYw&

https://www.youtube.com/watch?v=OVZh9_6JLl8&index=10&

https://www.youtube.com/watch?v=qnw_7_U_fJU&

https://www.youtube.com/watch?v=vD1nWXkrCZA&

Strength

Metcon (No Measure)

Split Jerk 2-2-2-2-2-2-2-2-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 2 mins for 24 mins:

Sets 1-4- 1×2 at 70-80% 1RM

Sets 5-8- 1×2 at 80-90% 1RM

Sets 9-10- 1×1 at 90-92% 1RM

Sets 11-12- 1×1 at 93-95% 1RM

Metcon

Metcon (No Measure)

5 rounds for time of:

10 Push Press, 135/95 lbs

10 Chest-to-bar Pull-ups

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