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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

Snatch (85%x1, 90%x1, 95%x1, 100%x1)

10 minutes to warm up to opener then: Lets do this (2 minutes between lifts)

Clean and Jerk (85%x1, 90%x1, 95%x1, 100%x1)

Another 10 minutes to warm up, then do it all over again with the C&J

Accessory

Ab’s of choice in remaining time

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