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


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits


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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