Squat Cleans

 In Crossfit


CrossFit Cirencester – CrossFit

View Public Whiteboard

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
Before the start of class

Warm-up

Air squat

Praying squat on/off tension

Duck walk (Pigs on ice skates)

Super slow Cossacks (Use hands)

Oscillate – with jump and switch

Hands together OHS

Cross the fence

Skill

Medball Clean Progressions 10 mins

Introduction to a squat clean thruster

Set up station

Metcon (Time)

Pairs (Reps each)

42 Abmat sit-ups

40/25kg squat clean thrusters, 21 reps

30 Abmat sit-ups

40/25kg squat clean thrusters, 15 reps

18 Abmat sit-ups

40/25kg squat clean thrusters, 9 reps

1 person working per station (A followed by B)

High Five for transition

Team time

Extra Notes

High five class mates

Score on Whiteboard and in Wodify

Cool down

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