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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross

Scorpion

Monkey Pose

Spider

SLB

Cossaks

Strict Pull Up (2x Max Unbroken Reps Rest 2 minutes)

Perform a pull up from and extended, hanging position to a position where you chin is clearly over the bar

Strict Pull Up (3 mins Max Reps)

Perform a pull up from and extended, hanging position to a position where you chin is clearly over the bar
Rest until Fully Recovered then. . .

3 minutes of Max rep Muscle-Ups

Clean and Jerk (15 mins to 1RM)

Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

Rest exactly 10 minutes after 1RM attempt, and then…

Metcon (AMRAP – Rounds and Reps)

Every minute, on the minute, until you can no longer maintain 60 second rounds:

6 Power Cleans (60/45kg)

12 Pull-Ups

Goal is to race through sets as quickly as possible, then rest the remainder for the minute. Note times to completion in each of the sets.

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