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CrossFit Cirencester – CrossFit

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

Low Hang Clean from Blocks (70%x3x2, 75%x3x3)

From blocks at Low Hang Clean position
From plates or blocks

Clean Deadlift (80%2×5, 85%2×5, 90%3×5 reps)

Pull your Deadlift from a clean set up
From plates or blocks

Deficit Dead Lift (50%x8, 55%x8x2 reps)

Dead Lift from a deficit (Increased range of motion)

Be back safe.

Mechanics, Consistency & then Intensity
If you are not mobile stay light

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