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CrossFit Cirencester – Advanced Programing

Metcon (Weight)

15-20 mins to establish Power complex MFD (Max for the Day)

1 Power Clean + RDL (No touch ground Deadlift) +1 Low Hang

PowerClean

Metcon (AMRAP – Rounds)

EMOM8 –

1min ON/ 1min REST

15 Cal Row ASFAST + MAX front Squats from floor @60/45kg

Skill

5 mins to practice 2 For 1 wallballs ( 2 squats to 1 throw)

*when bouncing out from the bottom position to initiate the

throw to target, quickly return to an air squat as ball leaves hands and

get ready to catch as you return back up

Metcon (Time)

For Time –

CHIPPER

40’ HSW

25 GHD situps

15 Power Snatches @60/45

30’ HSW

20 GHD Situps

10 PowerSnatches @60/45

20’ HSW

15 GHD Situps

5 Power Snatches @60/45

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