7.2 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Overhead Movement Prep

Take 10 mins to draw out your jerk footwork.

— then —

3 sets of:

3-5 Press in Split Jerk Position

Rest as needed between sets.


Metcon (No Measure)

Push Jerk + 2 Split Jerk, pick load

Every 2 mins for 16 mins.


Build over the course of the 8 sets to something heavy for today.


Metcon (No Measure)

Complete as many rounds as possible in 12 mins of:

6 Strict Pull-ups

12 Alternating Dumbbell Snatches, 50/35 lbs

12 L/12 R Single Arm Dumbbell Push Press, 50/35 lbs


Metcon (Time)

BLT 10/9/19

Warm up:

2 Steady rounds of-

250metre row

15 weighted box step ups

30 second sandbag/plate hug/hold


Clean Complex

Every 90secs for 9 minutes

2 reps at 75% of 1RM of Clean.

Power clean

Hang power clean

Squat clean

Hang squat clean

Split jerk


AMRAP for 10 minutes:

•12 box jumps (24″/20″)

•1 rope climb or scaled floor to stand or 4 horizontal ring rows

•12 GHD sit ups or scaled ab mat

Then rest 3mins

Followed by

•10 mins to find 10RM of push jerk

Rest 3 mins

•Then 1 mile run for time

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