Quality time with your Buddy on Wednesday
CrossFit Cirencester – Fundamentals
Clean & Jerk Prep (No Measure)
Smash: Lats, Triceps, Hips
Floss: Wrists, Triceps, Hips
Snow Angels on wall
OHS on Wall
BB Squat sits
Front rack stretch
All pairs WODs
Partition the reps how every you wish – alternate turns on C&J
5 minutes rest, after the last pair finish
*Every 30 seconds do 1 Clean & Jerk.
*Part “A” use 50/35kg. Part “B” use 60/45kg. Part “C” use 70/55kg.
*Each workout begins with a clean & jerk.
*Use 15/10’s, 20/15’s 25/20’s – No 5kg bumpers today: Team-work & Cooperation
50 Burpee Box Jumps 24″/20″
100 Chest-to-bar Pull-ups
150 Wall Balls 20/14lbs
Remember your standards for each movement – We want quality reps every time.