Get your rubber on

 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
Warm up to 70%

Power Snatch (EMOM 5×1 @70%)

Snatch Pull (3×3 @80%)

Halting Snatch Grip Deadlift ((2+1+1) x 3 @70%)

Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift

Halting Snatch Grip Deadlift ((2+1+1) x 3 @70%)

Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift

Recovery & equipment clean up

High Fives

Scores on board

Clear away

Cool down

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