Wowzers Wednesday

 In Crossfit


CrossFit Cirencester – CrossFit

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Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups
Before class

Mini MET-Con 3 (No Measure)

2 Rounds

200m Run

5 Push Ups

10 Air Squats

15 ABMat Sit Ups

Conditioning

In three’s

Every two minutes, for 10 minutes (5 sets):

2 Front Squats + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

*Sets 1 – 70-75% of 1-RM Clean & Jerk

*Sets 2 – 75-80%

*Sets 3 – 80-85%

*Sets 4-5 – 85-90%

Metcon (Time)

In teams of three

For time:

21 Back Squats (90/65kg)

21 Pull-Ups

15 Front Squats (90/65kg)

15 Chest-to-Bar Pull-Ups

9 Overhead Squats (90/65kg)

9 Bar Muscle-Ups

*Shared reps for each movement

*Work as a team – Barbell starts on the floor for each transition

Metcon (Time)

In teams of three –

Three rounds for time of:

30 Calorie Row (10 each)

24 Burpees Over the Erg (8 each)

18 Strict Handstand Push-Ups to Deficit (6″/4″) 6 each)

Recovery & equipment clean up

High five class mates

Celebrate achievements – build the community

Scores on board and WODify

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