Wednesday’s Wisdom

 In Workouts

CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Torso Rotation

Hip Circles

Knee Circles

Iron Cross


Monkey Pose





OLF Snatch Mobility (No Measure)


Head Passes

Behind Neck Press


Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch


Metcon (Weight)

Every 1 minutes, for 3 minutes (3 sets):

Muscle Snatch x 1 rep

(build over the course of the three sets)

Followed by…

Every 1 minutes, for 3 minutes (3 sets):

High Hang Snatch x 2 reps @ 70+%

followed by…

Every 1 minutes, for 3 minutes (3 sets):

Hang Snatch x 1 rep @ 80+%

followed by…

Every 1 minutes, for 5 minutes (5 sets):

Snatch x 2 reps @ 85+% (Not power)

Build to today’s heavy double. Put down and reset between reps, not touch & go!

Record Snatch weight

Metcon (Time)

Three sets for times of:

50 Double-Unders

10 Toes to Bar

10 Handstand Push-Ups

(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)

Rest 2 minutes

Metcon (Time)

For time:

60 Burpees

50 Pull-Ups

40 Thrusters (42.5/30kg)

10 Min time cap

1 sec for every incomplete rep

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