19.4 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

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)

1 Split Jerk, pick load

Every 1:30 for 18 mins.

Sets 1-2: 65-70% 1RM

Sets 3-4: 70-75% 1RM

Sets 5-6: 75-80% 1RM

Sets 7-8: 80-85% 1RM

Sets 9-10: 85-90% 1RM

Sets 11-12: 90-95% 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds, 1 min per station, for reps:

Strict Pull-up

Rest 30 secs

Dumbbell Bench Press, 50/35 lbs

Rest 30 secs

Double Under

Rest 30 secs