Day 1 – week 6

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CrossFit Cirencester – Advanced Programing

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Paused Back Squat (7×3 no bounce hold for 3 seconds)

Set up like a normal back squat, holding a pause at the bottom of the squat whilst under tension

Conditioning

4 rounds for time

50:10 Run/Rest

40:20

30:30

20/40

10/50

No rest btw rds

Conditioning

3-2-1 snatch

E2MOM 9 sets

3x @75%

2x @80

1@85%

18 minutes

Metcon (Time)

9-7-5-3 reps for time

OHS 80/65kg

Bar Muscle Up

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