Oh it’s – Throwback Thorsday: Guess the year and the WOD

 In Crossfit

CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker
Before class

Skill

Footwork & bar path drills – 10 mins

Push Press + Power Jerk (15 mins to build to a heavy complex)

Push Press + Power Jerk

Build up to max

Skill

HSPU – practise just in case

10 mins

Metcon (Time)

For time:

10 Handstand Push-Ups

15 Hang Power Clean 40/25

10 Handstand Push-Ups

12 Hang Power Clean 50/35

10 Handstand Push-Ups

9 Hang Power Clean 60/45kg

10 Handstand Push-Ups

6 Hang Power Clean 70/50kg

10 Handstand Push-Ups

3 Hang Power Clean 80/60kg

Time Cap = 10 Minutes

Penalty for ever rep incomplete

Conditioning

Bonus:

Three sets of:

Partnered Leg Curls x 15 reps

Rest as needed

Glute Bridges x 30 reps

Rest as needed

Side Lying Leg Raises x 15 reps (Jane Fonda Style)

Rest as needed

If you don’t have a partner, you can use band resistance…but you’ll get more out of this with a good partner changing the resistance as you fatigue.

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