Post Easter – It gets serious

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

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

Clean Prep (No Measure)

Shoulder & Lat Smash/Tack

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits – Take aways

Power Clean & Jerk (20 minutes to build to a MFD)

Power Clean & Jerk
In the Power Clean keep your butt down as long as possible.

Remember the rule “back raises before butt raises.”

Aggressive contact and hard shrug up and back.

Jump and move your feet. Stamp your landing.

In the jerk always remember up and back

SOTS Press (5×3 (light))

Hold the bottom of a Back Squat & Strict Shoulder Press

Metcon (Time)

In pairs – Shared 3 rds for time:

30 Squats

20 Power Cleans, 60/45

10 Strict Pull-ups

400m Run

Recovery & equipment clean up

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