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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
Before class

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility

Barbell Sits

Skill

Squat Clean from Power position

Tall Squat Clean

-Fast feet and elbows

Power Clean (Follow protocol in notes)

Every two minutes, for 10 minutes (5 sets):

*Set 1 – 5 reps @ 45-55% of 1-RM Power Clean

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-80%

*Set 5 – 2 reps @ 80-85%

Immediately followed by…

Metcon (Weight)

Every two minutes, for 4 minutes (2 sets):

Hang Power Clean x 10 reps @ 70-75%

Metcon (Time)

In teams of three, complete three rounds each of:

Row 500 Meters

20 Lunges with KB Farmer’s Carry (24/16 kg KBs)

50 Double-Unders

20 OH Plate Lunges with 20/15kg

Partner B may begin rowing as soon as Partner A leaves the rowing machine, likewise for C. If Partner B completes the 500 meter row before Partner A has completed the second set of Lunges, they must wait for their partner to finish before starting their Lunges.

Team Time

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