Friday beach sess

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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Conditioning

Super set: x4

DB Bench Press x10

Banded Push ups x8

Ring dips x6

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

Hang Power Snatch (E2MOM X7 rounds Building)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20x DB lunge 1 arm overhead

8x Burpee

20x DB lunge other arm overhead

8x C2B

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