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CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira
Before class

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Squat Snatch (Follow the notes: Use your WODify)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch + Hang Snatch @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch + Snatch @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch @ 80% + Snatch High Pull

Metcon (AMRAP – Rounds and Reps)

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

5 Push-Ups

10 Goblet Squats

15 Kettlebell Swings

200 Meter Run

RX competition weight would be 32/24kg

Choose an appropriate weight

100m = 1 rep

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