Super Oly Time

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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility + wrists

Weighted Squat Sits


Clean + Front Squat + Jerk – RM1+1+1, 90%x1+1+1×2

Clean Pull on Riser – 90%x3, 95%x3, 100%x3x3

Front Squat (3RM, 90%x3, 90%xMax Reps)


Hanging Leg Raise – 3 x max

Like Thursday – No kip (stop short of vertical)

Recovery & equipment clean up

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