Oly Lifting

 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

Weightlifting

Clean Pull + Clean + Jerk – Warm up to 1+1+1 80% 1RM clean, 90% 1+1+1 x5 (90% of RM)

Floating Clean Deadlift – 105%x3, 105%x3, 105%x3

Front Squat (Front Squat; Weight by feel; no grinding. 5×2)

Box Jumps (3x 30 seconds)

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