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CrossFit Cirencester – Fundamentals

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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

Warm-up

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

3-Position Snatch @ 65-70%

(high hang, mid-patella, floor)

Snatch (Follow notes)

Every 2 minutes, for 16 minutes (8 sets):

Snatch

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

Followed by…

Push Press (10 mins to build up a heavy 5)

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

14 Alternating Kettlebell Snatch

14 Sit-Ups

200 Meter Run (2 reps)

*Scale accordingly

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