Disco on a Saturday

 In Crossfit

CrossFit Cirencester – CrossFit

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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

Snatch Balance (55%, 60, 65, 70, 75% x2)

Snatch (75% x(2+1) x5)

Snatch low lift off + Snatch

Weightlifting

Introduce the Tall Jerk

3, 2, 3, 3, 2

Metcon (Time)

Remember the 50’s

Complete for time:

50x Push Up

50x ABMat Sit Up

50x Box Jump

50x Pull Ups

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