It’s a fantastic Friday
CrossFit Cirencester – CrossFit
The Warm Up (No Measure)
Jumping Jacks – to the sides, then front to back.
Lunges – Elbow to ankle, then which way to the beach?
Speed Skaters with wide stance
Wax on/ wax off
Russian Baby Maker
Clean Prep (No Measure)
Sit in a squat (Wall)
Hang Clean (65%x1, 70%x1, 75%x1, 70%x1)
Hang Clean + Clean on the 2 mins
Metcon (AMRAP – Reps)
@ 0:00 – Every 30 seconds x 10 sets: 2 Touch-and-Go Power Clean at 60/45kg – @ 5:30
Max Power Clean & Jerk in 60 seconds, 60/45kg
60 seconds max effort: Do not pace the 60 second effort. Push to absolute maximum.
Deadlift (4×5 @ 70% of 5RM)
9-7-5 For Time
Squat Clean, 80/55kg