Week 4: Day 1

CrossFit Cirencester – Advanced Programing

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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)