Monday & we are well rested

 In Crossfit


CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before Class

Skill

5 Mins Footwork & Bar Path Drills

Push Press + Power Jerk (15 mins)

Push Press + Power Jerk

Build up to max
Use the blocks if you have the chance, but quickly reset yourself for the power jerk.

Power Snatch (Five sets for max reps of: 45 secs 40/25kg)

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 2 minutes of:

10 Thrusters (40/25kg)

10 Burpees over bar

Rest 4 minutes, and repeat for a total of three sets

These must be sprint sessions. Do not pace – instead, learn how it feels to hit the accelerator and hold nothing back…then rest 4 minutes and do it again.

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