Day 80

 In Workouts

CrossFit Cirencester – Advanced Programing

1 mile run (Time)

Max effort 1 mile run

Clean & Jerk from blocks (15-20 MFD x1)

Perform a clean from a High Hang off of blocks & then a jerk

Conditioning

EMOM10 –

(ODD):

2 legless rope climbs

(Even):

10 Alt pistols

Metcon (3 Rounds for reps)

EMOM 12

1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)

2nd min:

15/12 Cal Row

3rd min:

Max C/J @60/45kg

Conditioning

5 sets –

10 weighted back extensions

10 GHD situps

Accessory

5×10 Bullet proof shoulders

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