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20.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

The Burgener Warm-up

— then —

Every 1:30 for 9 mins, alternating between:

5-7 Close Grip Overhead Squat

1.1.1.1.1 Tall Box Jumps- step down and reset each jump (focus on landing lightly)

Strength

Metcon (No Measure)

2 Snatch Lift Off + Hang Snatch, pick load

Every 1:30 for 15 mins.

10x(2+1)

Snatch Lift Offs- pause 2 secs at mid patella

Build from approximately 65% 1RM snatch to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

Metcon

Metcon (No Measure)

For time:

Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 200 ft

50 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

50 Strict Handstand Push-ups

Handstand Walk, 200 ft

Time cap: 10 mins

Both the lunges and handstand walk must be broken into 25 ft intervals, with 5 ft segments. You may not walk more than 25 ft in one direction without turning and walking back.

Compare results to September 27, 2019 and March 8, 2019.

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