Foregone Conclusion on Friday

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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
Before Class

Conditioning

Three sets of:

4/2 Bar Muscle-Ups

10-Foot Handstand

2 Legless Rope Climbs (15′)

Rest 2 minutes

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Snatch Split Jerk x 5 reps (Light & Fast)

Followed by…

Split Jerk (Follow notes)

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk

*Sets 1-2 = 2 reps @ 70-80%

*Sets 3-4 = 2 reps @ 80-90%

*Sets 5-7 = 1 rep @ 90%

*Sets 8-10 = 1 rep @ 95+%

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps

10 Alternating Kettlebell Clean and Jerks

10 Burpees

Games

Friday Fun Day Games

Recent Posts