Mid-week Mass Snatch

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

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

5 minutes to warm up to 60%

Snatch (E2M Snatch x 1 60% – 65 – 73 – 80 – 85%)

Clean (E2Mx20 (10 sets) 2x liftoffs + 1 clean – building)

Metcon (Time)

For Time-

5 Strict leg raise @ “A” Height

50 DU’s

10 SLR@ 50% of “A” Height

100 DU’s

15 T2B

Set heights before WOD

Athlete A works, B judges then swap roles

Recovery & equipment clean up

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