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CrossFit Cirencester – CrossFit

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Clean & Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall

PVC C&J

Warm up to weight

Power Clean & Jerk (2×10)

From floor Power Clean & Jerk
Two sets of:

Power Clean & Power Jerk x 10 reps @ up to 60/45kg

Rest 2 minutes between sets

Rules:

* Pause for 1 second in the power clean receiving position, and pause for 1 second in the power jerk receiving position.

* All reps must be performed as touch and go reps.

Metcon (2 Rounds for reps)

Two sets for max reps of:

30 seconds of Ground to Overhead @ 60/45kg

Rest 90 seconds

Note reps achieved in each set.

Metcon (Time)

Five rounds for time of:

15 Dead lift 80/55kg

15 Toes-to-Bar

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