No Snatch today – just jerks

 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

Weightlifting

Press in Split – 3×5

Power Jerk + Jerk (% of jerk) – 70% x 1+1,

75% x 1+1,

80% x 1+1,

85% x 1+1,

% 1RM

Push Press – 80%x3,

85%x3,

% 3RM

Acessory 1. Walking lunge – 3 x 10/leg

Acessory 2. Weighted Planks – 3 x 20-30 sec

Recovery & equipment clean up

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