Wonderful Work on a Wednesday

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps


Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross


Monkey Pose


Russian Baby Makers


Leg Swings
Before class

OLF Snatch Mobility (No Measure)


Head Passes

Behind Neck Press


Snatch Balance

Muscle Snatch

High Hang Power Snatch

Hang Power Snatch

Hang Snatch


Squat Snatch (10 x1)

Every 2 minutes, for 20 minutes (10 sets):

Snatch Lift-Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.


Wall Ball effiency & standards up to 10 minutes

Metcon (Time)

In Pairs For time:

30x Burpee (Each)

Run to Rave Coffee

30 Ground to Overhead 60/45kg (Each)

Run Rave

*One person working at a time

*Partition the reps however you choose

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