CrossFit Shropshire – CrossFit
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.
Strength
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
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.
