Thor – walks amongst us

 In Crossfit

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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

Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

Power Snatch (Take 15-20 mins to build up to a heavy single )

This is not a PR attempt

No misses

Butterfly Pull Up (10 minutes using progressions – Record best set)

Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders

The body should bow from global extension to global flexion

At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your chin over the bar (or chest to the bar)

Follow through by pulling yourself under the bar by maintaining global extension

When arms reach full extension, the body should be fully extended as well; i.e. arms behind ears, hips forward and feet behind you

If you hit the sweet spot the body should be fully loaded to initiate the next swing and pull up

Note: Make sure to maintain traction through full range of motion.

Metcon (Time)

9-15-21-21-15-9

Russian KettleBell Swing 24/16kg

Wall Walker

ABMat sit up

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