Week 4 Day 1

 In Workouts


CrossFit Cirencester – Advanced Programing

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Conditioning

5×5 Tempo Back Squat – keep moderate weight: slow, working your weak points

Conditioning

6 rounds of 30:30

Ass Bike, Ski or Row

Hang Snatch (E2MOM14 building x3 reps)

Metcon (Time)

For time:

2 rounds of:

10 snatches, 70 / 45kg

12 burpees

Then, 2 rounds of:

10 snatches, 50/35kg

12 burpees

Time cap: 9 minutes

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