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CrossFit Cirencester – Advanced Programing

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Strict C2Bs 5×5, get that spotter for those last few inches to touch your chest, don’t use a

band here, only a spotter to help you finish the movement. Don’t break hollow position.

Ring rows w/ :02 pause at the top of each rep, 3×10

Plyo pushups on 2 x 20kg plates. Do a jumping pushup to the top of the plates (kind of like a

box jump with your hands) 5×5, be fast and explosive.

DB Hammer curl to press, 3×10, slow/strict movement.

Core: with a pvc pipe in Overhead snatch grip: 15 hollow rocks + 15 arch rocks. 4 sets

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