No BS Monday

 In Crossfit

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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 with Tacking & Flossing

Beast Mobility 2.0 (No Measure)

Sampson

Bear Crawl

Inch Worm with push ups

Panda Bear
Unbroken

Shoulder Press (10 mins to heavy single)

Take exactly 10 minutes to build to today’s heavy Strict Shoulder Press

and then…

Push Press (Build to a heavy single 10 mins)

Metcon (4 Rounds for reps)

Four sets for max reps of:

30 seconds of Power Snatch @ 50% of 1-RM Snatch

Rest 90 seconds

Note the weight used and the reps achieved.

From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.

Metcon (Time)

In Pairs for time:

27 Thrusters (42.5/30kg)

12 Bar Muscle-Ups (Scale to Chest to Bar)

21 Thrusters

9 Bar Muscle-Ups

15 Thrusters

6 Bar Muscle-Ups

9 Thrusters

3 Bar Muscle-Ups

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