In the thick of it

 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)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip



Muscle Snatch x 1 rep EMOM – In pairs

(build over the 6 sets to something heavy for today)


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

High Hang Snatch + Hang Snatch + Snatch

Loading per set:

*Sets 1-2 – 50% with a 2-3 second pause in receiving position after the full snatch

*Sets 3-4 – 55% with a 2-3 second pause in receiving position after the full snatch

*Sets 5-6 – 60%

*Sets 7-8 – 65%

These are a suggestion – provided you can squat snatch

Technique is the priority

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP in pairs:

20 Burpees Over the Erg

30 Toes to bar

40/30 Calorie Row

50 Wall Ball Shots 20/14lb

40/30 Calorie Row

30 Strict Handstand Push-Ups

Restart – 20 Burpees Over the Erg

Recovery & equipment clean up

High five all classmates

Scores on board

Throw back Thorsday Answer

Cool down and tidy up

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