18.3 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

— then —

Every 2 mins for 4 mins:

3 Jerk Balances

— then —

Every 2 mins for 4 mins:

3 Tall Jerks

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.


Metcon (No Measure)

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

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 2 mins for 24 mins:

Sets 1-3- 1×2 at 70-80% 1RM

Sets 4-6- 1×2 at 80-90% 1RM

Sets 7-9- 1×1 at 90% 1RM

Sets 10-12- 1×1 at 95+% 1RM


Metcon (Time)

As many reps as possible in 12 mins of:

3 Strict Handstand Push-ups

3 Strict Pull-ups

6 Strict Handstand Push-ups

6 Strict Pull-ups

9 Strict Handstand Push-ups

9 Strict Pull-ups

Continue adding 3 reps each round to each movement until time expires.

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