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CrossFit Cirencester – Fundamentals

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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


Extra Notes

All pairs WODs

Partition the reps how every you wish – alternate turns on C&J

5 minutes rest, after the last pair finish

Be organised

*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

Metcon (Time)

Part “A”

For time:

50 Burpee Box Jumps 24″/20″

Metcon (Time)

Part “B”

For time:

100 Chest-to-bar Pull-ups

Metcon (Time)

Part “C”

For time:

150 Wall Balls 20/14lbs

Extra Notes

Remember your standards for each movement – We want quality reps every time.

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