Clean up Tunes-Day

 In Crossfit


CrossFit Cirencester, CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before Class

Skill

10 mins C&J drills:

Clean from Power position

Clean Pull

Tall Jerk

BNJ

Power Clean & Jerk (Build to heavy single)

Power Clean & Jerk
Take up to 15 minutes to build to a heavy Clean & Jerk

Let feel dictate the load. If you feel good, push the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

Metcon (8 Rounds for reps)

Male/Female pairs – work on stations in numerical order from where you begin

1.

Complete as many reps as possible in two minutes of:

4 Muscle-Ups

8 Deadlifts (100/65kg)

Rest 3 minutes, and then…

2.

Complete as many reps as possible in two minutes of:

4 Power Cleans (60/45kg)

8 Chest-to-Bar Pull-Ups

Rest 3 minutes, and then…

3.

Complete as many reps as possible in two minutes of:

4 Front Squats (50/35 – from the floor)

8 Toes to Bar

Rest 3 minutes, and then…

4.

Complete as many reps as possible in two minutes of:

4 Power Snatches (40/25kg)

20 Double-Unders

Rest 3 minutes, and then…REPEAT 1 through 4.

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