CrossFit Shropshire – CrossFit
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.
Strength
Metcon (No Measure)
Push Jerk + 2 Split Jerk, pick load
Every 2 mins for 16 mins.
(1+2)x8
Build over the course of the 8 sets to something heavy for today.
Metcon
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
BLT
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
Strength:
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
Wod:
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
