CrossFit Shropshire – CrossFit
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
