Wednesday’s Wisdom

 In Crossfit


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

Grind

OLF Snatch Mobility (No Measure)

PVC:

Head Passes

Behind Neck Press

OHS

Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch

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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