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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before Class

Beast Mobility 2.0 (No Measure)


Bear Crawl

Inch Worm with push ups

Panda Bear
Jumping Jacks

Russian Baby Makers


Three rounds @ 80-85% of:

6-10 Kipping Handstand Push-Up

50 Double-Unders

1-3 Bar Muscle-Ups

For each of these movements, work on movement efficiency – make these as effortless as possible.

Scale if needed – Unbroken reps

Snatch (Every two minutes, for 20 mins (10 sets): x 1 rep)

Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

2: Metcon (Time)

In Pairs, alternating exercises

Three rounds for time:

15 Front Racked Kettlebell Squats

15 Toes to Bar

15 Calories of Rowing (race to Ergo)

High five tagging

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