Post Murph Tunesday

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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

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits

Skill

10 minutes reviewing PP on Front Squat, Hang Squat Clean & Split Jerk

at least 10 reps on each movement.

Hang Squat Clean (3 sets warm up then: 3-3-3)

Perform a Squat Clean from a hang position (just above knees)

Front Squat (3-3-3 From the rack)

Split Jerk (3-3-3)

Extra Notes

Focus on practicing excellent mechanics under challenging loads. If the primary points of performance cannot be maintained beyond a slight deviation, lower the load until mechanics improve.

Recovery & equipment clean up

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