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CrossFit Cirencester – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Build to max complex in 15 minutes

2 x Power snatch

2 X Overhead squat (2 second pause at the bottom of the squat)

Skill

10 minute EMOM

a) 12 T2B

b) 30 second handstand hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 – YGIG

7 Thrusters 40/30kg

14 Double unders/20 Singles

7 Burpees

If the class is quiet, try SOLO. However, even in a pair, there won’t be much rest!

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