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CrossFit Cirencester – Advanced Programing

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Wod1A: Metcon (Time)

PART A For Time (20 min Cap Time) In relay

• 10 (Male)/8 (Female) Cal. row

• 30 Overhead squats (Elite 30/20kg – Masters 20/15kg)

• 10/8 Cal. row

• 25 Overhead squats (E 40/30kg – M 30/20kg)

• 10/8 Cal. row

• 20 Back squats (E 60/45kg – M 55/30kg)

• 10/8 Cal. row

• 15 Back squats (E 80/60kg – M 65/45kg)

• 10/8 Cal. row

• 10 Front squats (E 100/75kg – M 80/55kg)

• 10/8 Cal. row

• 5 Front squats (E 120/85kg – M 90/65kg)

WOD1B: Metcon (AMRAP – Reps)

AMRAP2

Max reps T2B

WOD2A: Metcon (AMRAP – Reps)

PART A 10 min AMRAP

2-4-6-8-10-12-14-16…

• Chest-to-bar Pull-ups

• Box Jump Overs

SCORE: total repetition

WOD2b: Metcon (Weight)

8 min to find 3RM Shoulder-to-Overhead from the floor

SCORE: total weight (in kg) successfully lifted by each athlete

Wod3: Metcon (Time)

5 Rounds For Time

• 12 Dumbbell Deadlifts

• 9 Dumbbell Hang Cleans

• 6 Dumbbell Shoulder-to-Overheads

22.5/15kg

In relay for time

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