Saturday Open Prep

 In Crossfit


Announcements

Who would be interested in Acupuncture sessions at the box? Email or message me please.
Ladies only sessions beginning 25th Feb for new members initially. Tell your friends.

CrossFit Cirencester – CrossFit

View Public Whiteboard

OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

Snatch

Power Snatch (On a 3 min clock (15 mins) PS + T&G Snatch)

Build to heavy double

Metcon (Weight)

EMOM 6:

Power Snatch + Touch-and-Go Snatch, 85-90% of today’s heavy set

Notes

Warm up as desired, then start the 6 minute clock with an empty bar. You must load your attempts yourself. You must use clips.

Make the back off sets technically perfect. Reduce load if necessary.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Chest-to-Bar Pullups

12 One Legged Squats, alternating

9 Power Cleans, 70/40kg

EMT 2016 Q3 (Time)

Chipper (Time cap 10 mins)

20 x Pull-ups

20 x Wallballs 9/6kg

20 x Front Squat 60/40kg

20 x Kettlebell swing 28/20kg

20 x DU

20 x Kettlebell swing

20 x Front Squat

20 x Wallballs

20 x Pull-ups

If you don’t complete the workout in time, record you total reps achieved.

Recent Posts