Week 4: Day 1
CrossFit Cirencester – Advanced Programing
Metcon (Time)
3 Rounds
30 KB snatch (24/16)
30 Hand Release Push Up
-5:00rest-
21-15-9
Hang Squat Clean (50/35) + TTB
Metcon (Time)
3 Rounds:
1 Rope Climb
3 Strict HSPU
5 PWR Snatch 60/45kg
Power Snatch (3×12 at last weeks weight (TNG))
Conditioning
3 Rounds:
Ass Bike Work: 1:00 @easy/1:00 @59rpm/1:00 @61rpm/:30 @63+rpm (1:30 rest)
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