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CrossFit Cirencester – CrossFit

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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

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Snatch Press from Receiving x 5 reps

Drop snatch or snatch balance to recieving position

Build over the course of the three sets.

Followed by….

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

Followed by…

Weightlifting

Four sets of:

3-Stop Halting Snatch Deadlift + Snatch from 2″” Below the Knee + Snatch @ 70-80%

(pause for 2 seconds each at 2″” off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

Gymnastics

Introducing Banded scaled muscle ups – for precision and volume

Metcon (Time)

Three rounds for time of:

10 Muscle-Ups – using scaled skill

15 Thrusters (40/25kg)

20 Burpees

Conditioning

Bonus:

Three sets of:

Supinated-Grip Bent-Over Barbell Rows x 10 reps

Rest as needed

Strict Toes to Bar x 8-10 reps (slow and controlled)

Rest as needed

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