Wednesday Mash up

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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

Clean Prep (No Measure)

Shoulder Smash

Sit in a squat (Wall)

Rack Mobility

Barbell Sits

High-Hang Clean (10×2 Every 2 minutes for 20 mins)

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

Pairs Plyometric Hamstring Curls (3x30x20 Take Aveage of 3 rounds)

Partner A holds B’s feet to ground while B falls from a kneeling position into a press up and push back to kneeling

Metcon (Time)

For time:

Row 1000 Meters

20 Hang Power Cleans (60/45kg)

100 Double-Unders

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