Monday, what a good rest.

 In Crossfit

Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.
Please remember that the 08:30 class this week is the Family WOD, make sure you book yourself in for the appropriate classes

CrossFit Cirencester – CrossFit

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Clean & Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall

PVC C&J

Warm up to weight

Clean + Hang Clean + Jerk (15 mins to build to a heavy single)

Perform a clean, followed by hang clean, then a jerk movement

Metcon (Time)

For time:

21 Front Squats (40/25)

7 Strict Pull-Ups

18 Thrusters

6 Strict Pull-Ups

15 Thrusters

5 Strict Pull-Ups

12 Thrusters

4 Strict Pull-Ups

Treat as a sprint

Metcon (Time)

In pairs complete: Two sets of:

A: 100 Double Unders

25 Shoulder to Overhead 42.5/30kg

Tag in B & repeat

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. Once again I am less concerned about your time than I am with perfecting your rhythm and mechanics.

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