Sunday with Disco

 In Crossfit

CrossFit Cirencester – CrossFit

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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

Hang Power Snatch (EMOM 8)

Clean and Jerk (On a 3 minute clock: Clean & Jerk to heavy single )

12 mins

Clean and Jerk (EMOM 6)

–Minutes 1-4: 1 Clean & Jerk @ 85-90% of today’s top single

–Minutes 5-6: 2 Clean & Jerk @ 80-85% of today’s top single, second clean touch-and-go

Metcon (AMRAP – Rounds and Reps)

1) AMRAP 10:

4 Muscle-Ups

6 Overhead Squats, 50/30kg

8 Burpees, touch target 6″ above max reach

Metcon (Time)

2) 3 Rounds For Time:

100′ Prowler Push, moderately heavy

20 Toes-to-Bar/HKR

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