Sunday With Disco: Wedding Anniversary WOD

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CrossFit Cirencester – CrossFit

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Clean & Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall


Warm up to weight


Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Jerk from Blocks (x1)

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.

20 minutes

Dirty Grace (Time)

Complete Grace:

30x C&J 60/30kg

with EMOM 3x T2B, starting on minute 0

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