Complex Thorsday

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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

Russian Baby Maker
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


Snatch Barbell Warm-Up

Snatch-Grip RDL

Snatch Pull from Below Knee


Overhead Squat

Snatch Push Press

Drop Snatch

Hang Power Snatch

Snatch from Below Knee

Set 1 – 5 reps of each @ 20/15 kg barbell

Sets 2-3 – 3 reps of each @ 40/25kg

Metcon (Time)

Three sets of:

Row 300/250 meters

8 Box Jumps (30″/24″)(step down – no bounding)

12 Chest-to-Bar Pull-Ups

Rest 60 seconds

200m Run

50 Double Unders

24 ABMat Sit-Ups

Rest 60 seconds
Will be performed in two waves (A & B)

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