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 In Crossfit


CrossFit Cirencester – Advanced Programing

Weightlifting

15-20 mins to establish Jerk Complex MFD (Max for the Day)

Hang Clean and Jerk + Full Clean and Jerk

Conditioning

5 sets –

4 Alt Overhead walking lunges from floor

*Do not exceed 65% of 1rep CJ Max

Metcon (AMRAP – Reps)

AMRAP19 –

1000m Run

10 Clean and Jerks @60/45

800m bike

10 Clean and Jerks @60/45

600m Run

10 Clean and Jerks @60/45

400m bike

25 Over bar burpees

200m Run

MAX Burpee bar muscle ups

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