Sunday Oly Lifting

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CrossFit Cirencester – CrossFit

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OLF Snatch Mobility (No Measure)


Head Passes

Behind Neck Press


Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch


High-Hang Snatch (1+1+1 Every 2 mins for 20 mins)

Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used last session

Metcon (AMRAP – Reps)

Three sets for max reps of:

1) 60 seconds of Wall Ball (20/14lbs)

Rest 60 seconds

2) 60 seconds of Strict Pull-Ups

Rest 60 seconds

30) 60 seconds of Rowing for Calories (1 cal = 1 rep)

Rest 60 seconds

4) 60 seconds of Burpee Box (24″/20″)

Rest 60 seconds
Choose a station each, if the class is busy & move in order through the 3 rounds.

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