16.5 Gainful

Announcements

Save the date, Wine+Wod 28th Feb! Friday evening workout and social.

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

https://www.youtube.com/watch?v=-hutN9oo-bU&feature=youtu.be

Strength

Metcon (No Measure)

Hang Clean + Clean, pick load

Every 2 mins for 20 mins.

Loading per set (by % 1RM): 50/60/65/70/75/80/85/85+/85+/85+

Metcon

Metcon (Time)

For time:

Row, 1000 m, bike 2 miles or run 800m

50 Pull-ups

25 Hang Squat Cleans, 115/75 lbs

Only do one mono-structural movement.