Day 3

 In Workouts


CrossFit Cirencester – Advanced Programing

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Weightlifting

7×1 Snatch with 5 sec hold below knee + 1x Hang snatch (Moderate load)

Gymnastics

5×5 weighted pull up (pull as high as posible)

Metcon (Time)

5 rounds for time:

10x DB OH Walking Lunge 25/15kg (Left)

7x DB Power Clean 25/15

10x DB OH Walking Lunge (Right)

7x Burpee over DB’s

Push Press (7×2 +1 Power Jerk Building)

Conditioning

E2MOM 10 mins

15x GHD + 10x RDL 80/55kg

Metcon (AMRAP – Rounds)

EMOM until you cannot complete

5x Wall Ball 20/14lbs

5x Box Jump Over

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