Oly lifting followed by BJJ

 In Crossfit


CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Squat Warm Up (No Measure)

Tack Hips & Butt

Special Couch Stretch

– Oscillation

– Spider with kiss

– Elbow down with rotation

– Piriformis with rotation

– Russian Baby Makers

Fig 4 with rotation

Speed Skaters

Special Inchworm
Add some Front rack work too

Weightlifting

Pause Front Squat (3 sec) + Pause Jerk Dip Squat – 75% (of Jerk) x 2+2 x 5

Snatch (70%x1, 75%x1X5 sets)

Clean and Jerk (70% 1+1, 75% x 1+1 x 5)

(3 sec hold in split, 3 sec hold after recovery)

Weighted Plank (3×30:30)

Hold a hollow in an elbow Plank, add a weight to upper back

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