17.1 Gainful

CrossFit Shropshire – CrossFit

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Warm up/Skill Transfer

Warm-up (No Measure)

Banded Scarecrow, 30 secs each position

Banded Hamstring Flossing, 30-60 secs each side

15-20 Reverse Snow Angels

5-10 Jefferson Deadlifts

Then

Burgner Warm up

Strength

Metcon (No Measure)

Record your best Clean 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Take 20 mins to build to today’s 1RM/

Metcon

Metcon (Time)

For time:

30 Squat Clean & Jerks, 155/105 lbs

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm.