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Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Advanced Programing

Front Squat (15-20 MFD x1)

Metcon (AMRAP – Rounds and Reps)

Every 90 secs for 6 mins

2 Power Clean and jerk @70-75%

Skill

5-10 mins

Double or Triple Under practise

*stretch and warm up Achilles very well before practice

Metcon (AMRAP – Rounds and Reps)

AMRAP12 –

5 Toes to bar

7 Ring Dips/ Box dips (slow and controlled)

30 Double Unders

Accessory

5×10 Heavy Barbell bent over rows *use straps if available

5×15 Heavy KB/DB shrugs

5×10 Bullet proof shoulders

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