Thorsday Jerks

 In Workouts

CrossFit Cirencester – CrossFit

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

Jerk Prep (No Measure)

Smash: Lats, Triceps, Hips

Floss: Wrists, Triceps, Hips

Snow Angels on wall

OHS on Wall

BB Squat sits

Front rack stretch

PVC Jerks (Footwork & Spilt under bar)
8 mins

Split Jerk (Build to 85% x1 T/C 15 minute)

Sets 1-3 @ 55-70%

Sets 4-6 @ 70-75%

Sets 7-8 @ 75-80%

Sets 9-10 @ 80-85%

Weightlifting

Front Squat and Jerk – 8 sets building weight

EMOM

More advanced – from the floor

Metcon (Calories)

Teams of 3 Calorie Ladder

20 mins to max cals

5-5-5

6-6-6

7-7-7

8-8-8

9-9-9

10-10-10

etc…..

Score best completed rounds

Name the year (AMRAP – Reps)

Correctly guess the year the playlist was created from

Name the Artist/track (AMRAP – Reps)

Score points for correctly naming artist & or track

Recovery & equipment clean up

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