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 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

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility

Barbell Sits

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

Notes

60 seconds max effort: Do not pace the 60 second effort. Push to absolute maximum.

Deadlift (4×5 @ 70% of 5RM)

Metcon (Time)

9-7-5 For Time

Handstand Pushup

Squat Clean, 80/55kg

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