Wild West Weekend

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CrossFit Cirencester – CrossFit

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Dead Lift Prep (No Measure)

Tack Back, Hips, Lats

Floss Hamstrings, Lats

Monkey Pose

Arabesques with kicks

PVC dead lift

Sumo Deadlift (15 mins build MFD x1)

Use hydraulic breathing method. Big deep breath before the

pull. Drop your butt and pull! Keep butt down as long as

possible. As soon as the bar reaches the bottom of the knee

violently squeeze your butt and exhale to finish the lift.

Conditioning

In pairs EMOM10 –

(Odd):

“Stack the Pancakes” deficit Hand Stand Push Ups

*Add plate height each round( Men use 10kg plates/ women

use 5kg plates) – scale to Piked Push Ups

(Even):

6-8 Straight leg RDL (Deadlifts that do not touch the

Ground)

*Men use 60-80/ women 35-65kg

Accessory

Tabata Monster Walks – 2 sets

Metcon (AMRAP – Reps)

Teams of 3

AMRAP16 ( Chipper) –

200m Run (Together) 2

30 Deadlifts 120/80kg (shared)

200m Run (Together) 2

30 Overhead Squats 50/35kg (Shared)

200m Run (Together) 2

30 Pull-ups (shared)

200m Run (Together) 2

30 HSPUS (Shared)

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