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CrossFit Cirencester – CrossFit

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Upper body mobility (No Measure)

Tack T-Spine, Lats & Pecs

Floss wrists, Lats & Pecs

Stretch Biceps & Triceps

PVC Mobility
Before Class

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

Warm-up

Foot work

BNJ

Tall Jerks

Split Jerk (Follow notes)

*Set 1 – 55%

*Set 2 – 65%

*Set 3 – 75%

*Set 4 – 80%

*Set 5 – 85%

*Sets 6-8 – 90%

Rest as needed

20 min T/C

Metcon (3 Rounds for reps)

For max reps:

60/35 Power Snatch x Max Unbroken Reps

Rest 2 minutes

50/30 Power Snatch x Max Unbroken Reps

Rest 2 minutes

45/25 Power Snatch x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the overhead position for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

RX+ Add 10kgs

B’s count for A’s, B’s work while “A” rests

Metcon (Time)

For time:

27 Thrusters (42.5/30kg)

12 Bar Muscle-Ups

21 Thrusters

9 Bar Muscle-Ups

15 Thrusters

6 Bar Muscle-Ups

9 Thrusters

3 Bar Muscle-Ups

Scale to go UNBROKEN on Thruster or 50:50 clusters of reps

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