Announcements
Save the date, Wine+Wod 28th Feb! Friday evening workout and social.
CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Warm-up (No Measure)
Pec Smash, 30 secs per arm
Shoulder Smash, 30 secs per arm
Hawaiian Squat, 30 secs per leg
Bear Crawl + Wrist Stretch, 30 secs
— then —
2 sets of:
Single Arm Kettlebell Clean + Single Arm Kettlebell Push Press, 30 secs per side
Rest 30 secs
https://www.youtube.com/watch?v=02-RYiU_DYw&
https://www.youtube.com/watch?v=OVZh9_6JLl8&index=10&
https://www.youtube.com/watch?v=qnw_7_U_fJU&
https://www.youtube.com/watch?v=vD1nWXkrCZA&
Strength
Metcon (No Measure)
Split Jerk 2-2-2-2-2-2-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete sets every 2 mins for 24 mins:
Sets 1-4- 1×2 at 70-80% 1RM
Sets 5-8- 1×2 at 80-90% 1RM
Sets 9-10- 1×1 at 90-92% 1RM
Sets 11-12- 1×1 at 93-95% 1RM
Metcon
Metcon (No Measure)
5 rounds for time of:
10 Push Press, 135/95 lbs
10 Chest-to-bar Pull-ups
