16.1 Hang Over

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

Metcon (Weight)

On a 2 minute clock:

Power Clean + Touch-and-Go Clean + Jerk to heavy set (Sub max)

10 minutes

Make sure all sets are technically perfect

Power Clean (EMOM 5: Power Clean + T&G Clean + Jerk, 85-90%)

Power Clean + Touch-and-Go Clean + Jerk, 85-90% of today’s heavy set

5k Run (Time)

Max Effort 5k Run
Run to Cirencester College & Back

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