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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
Before Class

Weightlifting

Take exactly 10 minutes to build to today’s heavy Push Press,

followed immediately by…

Exactly 8 minutes to build to today’s heavy Power Jerk,

followed immediately by…

Exactly 6 minutes to build to today’s heavy Split Jerk

Metcon (Time)

For time:

In pairs (each)

60/45kg Power Snatch x 10 reps

Rest 2 minutes

50/35kg Power Snatch x 10 reps

Rest 2 minutes

40/25kg Power Snatch x 10 reps

Team Time

Back Squat (Keep smooth, unbroken & fast )

Set 1- 5 reps @50%

Set 2- 3 reps @60%

Set 3- 1 rep @75-80%

Set 4- 10 reps @65%

Set 5- 10 reps @70%

Rest 1-2 minutes

Metcon (AMRAP – Rounds and Reps)

Race to the Ergo

Complete as many rounds and reps as possible in 8 minutes of:

6 Handstand Push-Ups to 4″/2″ Deficit

12/8 Cal Row (strapless)

18/12 Pull-Ups

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