Buddy Up on Thors-Day

 In Crossfit

CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Mini Met-Con 5 (No Measure)

2 Rounds:

200m

30 Penguins

10 Shoulder Dislocates PVC

10 Overhead Squats PVC

10 Good mornings PVC

Warm-up

10 minutes in pairs

Coach led

5x FS

5x PP

5x Thruster

Building like Tuesday

Add weight repeat (to target weight: 50/35kg)

Set up Rower:

2 rds 20:20 each (Cals)

Prep rest of station

Extra Notes

Today you are going to have fun with your buddy. Practise your team work and communication.

Metcon (Calories)

10 minute Time Cap

In your pairs

RX:

200x DU

60x Thruster 50/35kg

40x HSPU 6/4″ Deficit

Max Cals Row in remaining time

Scaled:

100x Goblet Squats to a ball 16/12kg

80 Thrusters 40/25kg

60 STOH

Max Cals Row in remaining time

Metcon (AMRAP – Reps)

In Pairs – 6 minute running clock

0-3 minutes

Max alternate Burpee Box Jumps

3-6 minutes

Max weight complex

(Both athletes to complete)

– 3x Deadlifts

– 2x Power Clean

– 1x STOH

Score = Burpee reps + both athletes combined weight of the complex

Recovery & equipment clean up

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