Pre-Murph Lifting

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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

Halting Snatch Deadlift (hip / 1 sec) + Snatch – 75%x1+1×5

Snatch Pull to Hold (2 count)– 80%x5x3, 85%x3x3 (% of Snatch)

Pause Back Squat – 70%x5, 73%x4, 76%x3

Weighted Planks – 3 x 20-30 sec

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