Complex Thorsday

 In Crossfit

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)

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

Conditioning

Snatch Barbell Warm-Up

Snatch-Grip RDL

Snatch Pull from Below Knee

Muscle-Snatch

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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