No Back Squats – I promise
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
Beast Mobility (No Measure)
Three sets of:
Front Squat with a Pause x 5-6 reps @ 4111
Rest 2 minutes
Every 3 minutes, for 21 minutes:
Ground to Overhead Barbell Cycling
*Set 1 – 8 reps @ 55% of 1-RM Clean & Jerk
*Set 2 – 8 reps @ 55%
*Set 3 – 8 reps @ 55%
*Set 4 – 5 reps @ 60%
*Set 5 – 2 reps @ 65%
*Set 6 – 2 reps @ 65%
*Set 7 – 1 rep @ 70%
For these sets, the goal is to keep the barbell in your hands and complete the reps efficiently and unbroken. As we get closer to the competition season it will become increasingly important to know what loads you can handle touch-n-go, and which you will benefit from resetting with.
Teams of 3
Row 250 meters @ 500 meter PR pace.
1 person works, two people rest.
Team time as score