It’s going to be a wild Wednesday
CrossFit Cirencester – Fundamentals
We have lots to complete in this session, so please be early or at least on time and complete the warm up before class. I am afraid there will not be much time for chatting until after the session.
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
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
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the three sets – for activation and perfect mechanics.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Building to a heavy-ish double.
5 sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 1 minute between sets
Build to a load that is a moderate weight, but allows you to maintain mechanics.
40 Plate GTOH (20/15kg)
20 Single arm KB Overhead Squats (Appropriate weight) Partition however you wish
10 Muscle-Ups (Use the band version for scale)
RX+ 2 rounds