Day 2 Bring the Power

 In Workouts


CrossFit Cirencester – CrossFit

View Public Whiteboard

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

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

Power Snatch (20 mins to establish MFD x2)

Conditioning

In pairs EMOM10 alternating minutes Death by OHS

+1 rep each round

Starting at 10 reps @40/25kg

Until cannot complete the work or time runs out

Metcon (AMRAP – Rounds and Reps)

In pairs AMRAP15

10x BMU

50M OH Walking lunge plate 20/15 (5m sections)

10x RMU

50m OH Walking lunge plate

3x Rope Climb

All reps can be shared anyhow

Recent Posts