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 In Workouts

CrossFit Cirencester – Advanced Programing

Split Jerk (3×1 @ 85-90%)

15-20mins to establish Split jerk sets

2×4@60%

1×3@70%

2×2@80

3×1@85-90%

Weightlifting

5×3 Behind the Neck pushpress

Build to a moderate 3rep and perform 5 sets at that weight

Conditioning

Can be perform prior to the workouts or after depending on

your schedule

6 sets –

1MIN MAX bike Cals / 1MIN REST

Skill

Deficit Handstand Pushups 5×6

*Add height when possible

Metcon (Time)

For Time –

3 Rounds

10 PowerCleans @60/45

10 Chest to bar pullups

10 Shoulder to overhead

10 Toes to Bar

Accessory

5×10 bullet proof shoulders

5×10 lateral grip Ring row hi-pulls

5×10 single arm DB Skull crushers (light)

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