Thors-Day be Strong

 In Crossfit


CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

PVC Mobility
Before class

Mini Met-Con 10 (No Measure)

2 rounds

400m Run

12 Wall Walkers

6 Push Up

6 Squat Jumps

Push Press (6 sets to build up to a 1RM test)

Push Press

* Set 1 – 50% of possible 1-RM x 5 reps

* Set 2 – 75% of possible 1-RM x 3 reps

* Set 3 – 85% of possible 1-RM x 1 rep

* Set 4 – 90-95% of possible 1-RM x 1 rep

* Set 5 – Test 1-RM

* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 2-3 minutes between sets of singles.

Metcon (2 Rounds for time)

Five rounds for time of:

4 Deadlifts (110/80kg)

10 Kettlebell Thrusters (24/16 kg) 1 Arm

200m Run

Rest until the 15 minute mark

then. . .

Five rounds for time of:

10 Burpee Box Jump (24″/20″)

15 Wall Ball Shots (20/14 lbs)

20 Double Unders + 8 Toes-to-Bar

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