Segment Sunday

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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

Segment Snatch (knee / 3 sec pause) – 70%x1x3 sets, 75%x1x3, 80%x1x3

Segment Clean (knee / 3 sec pause) + Jerk – 70%x1+1×3 sets, 75%x1+1×3, 80%x1+1×3

Front Squat – 70%x3, 75%x3, 80%x2, 85%x2x5 sets

A1. Stiff leg DL (% of Back Squat) – 50%x5x3

A2. Hanging Straight Leg Raise – 3 x max

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