Tuesday Thruster

 In Crossfit


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

Thruster Prep (No Measure)

Tack Lats

Tack Hips

Floss Hips

Floss Hamstrings

Floss Lats & Triceps

Partner Rack Stretch

Down Ups

Skill

Coach Led (10 minutes):

10x strict press

10x Front squat

10x Thruster

Building per set to complete full complex

As A’s & B’s

Thruster (15 mins to build to heavy weight for day)

Metcon (Time)

In pairs for time:

Complete the following

36-26-16-6 reps at

Males 40-60-70-80kgs

Females 25-35-45-55kgs

Share the reps

6 minute time cap

Recovery & equipment clean up

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