Techno Tunesday

 In Crossfit

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
Before Class

Conditioning

Three sets, not for time, of:

Kettlebell Halo’s x 5 reps each direction

Bottom’s Up Kettlebell Clean x 10 each arm

Goblet Squat x 3-5 reps @ Tempo

Weightlifting

Every 2 minutes, for 8 minutes (4 sets):

Pause Jerk x 1 reps

(pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets)

Immediately followed by…

Split Jerk (Every two minutes, for 12 minutes (6 sets) x1)

Build to a heavy single

Metcon (Time)

Three rounds for time of:

40 ABMAT Sit Ups

30 Wall Ball Shots (20/14 lbs)

20 Burpees to Target 6″

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