Week 9 #59

 In Crossfit


CrossFit Cirencester – Advanced Programing

Push Press (5×5 @70% with a 2 second pause in dip)

Skill

5-10 minutes Bar Muscle Complex (2x bar Muscle

up + 2x Hips to bar)

Metcon (Time)

For Time:

40x Shouder Taps

10 Deadlifts @110/80

8 Chest to Bar pullups

50x Shouldeer Taps

12 Deadlifts @110/80

12 Chest to Bar pullups

60x Shoulder Taps

14 Deadlifts @110/80

16 Chest to Bar

Accessory

3×10 Bent over reverse flys

3×10 Bullet proof shoulders

3×10 light isolated DB bicep curls each arm

Conditioning

3x 1000m Ski

90 seconds rest

Seperate session

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