Fruity Friday

 In Crossfit

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

Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift

Deadlift (Follow rep scheme below)

Every 2 mins on the clock

*Set 1 – 40-50% x 8 reps

*Set 2 – 50-60% x 6 reps

*Set 3 – 60-70% x 4 reps

*Set 4 – 65-75% x 2 reps

*Set 5 – 75-85% x 2 reps

Followed immediately by:

Metcon (Weight)

Every 2 minutes for 4 minutes x8-10 reps at 55-65%

Skill

Refreshing your TGU

Metcon (AMRAP – Rounds and Reps)

PART A: 6 MIN AMRAP

In pairs alternating exercises

8 x Snatch (40/30kg)

8 x T2B

8 x Box Jumps (24″/20″)

Metcon (Weight)

PART B: 1RM HANG SNATCH

In Pairs take 8 mins establish a 1 rep max Hang Snatch each.

The 8 minutes must start directly after part A, you can not do the 2 parts separately.

Any type of Hang Snatch is permitted, for example, hang snatch, hang power snatch, hang muscle snatch.

Combined total of both top weights

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