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)

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

Conditioning

A.

Muscle Snatch x 1 rep EMOM – In pairs

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

B.

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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