Monday Week 2 Strength

 In Crossfit


CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility

Gymnastics mobility (No Measure)

Super Couch Stretch

Hamstring Floss

Floss Splits –

Side, Middle

Then Pancake in pairs

Shoulder Press (See Notes)

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 10 reps @ 65-70%

Rest 2 minutes between sets.

Conditioning

5×10 PVC Supermans

Metcon (AMRAP – Rounds and Reps)

Every 4 minutes, for 28 minutes (7 sets):

Row 250 Meters

5 Power Cleans (70/50kg)

10 Shoulder to Overhead (70/50kg)

Or reverse order:

5 Power Cleans (70/50kg)

10 Shoulder to Overhead (70/50kg)

250m Row

Completed rounds

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