BOTS Pre-workout

 In Crossfit

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Make sure you put your scores into WODify for BOTS so I can work out the overall winners. If you are scores are not submitted, you will not be counted for the prizes

CrossFit Cirencester – CrossFit

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OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch
Before Class

Snatch Push Press (SPP + OHS Every 2 for 6 mins X2 reps)

Snatch grip behind head push press
Build over the sets

Snatch Balance (Every 2 for 8 mins x2 reps (building))

Push Press (Every 3 for 15 mins x8 reps)

Aim for 3 heavy working sets

Metcon (Time)

3 Rounds for time of:

50 Abmat Sit-ups

50 Plate Lunge 10/5kg

50 Wall Walkers

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