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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings
Before class

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker
Before class

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

Extra Notes

For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

High-Hang Snatch (50-70% 6×2 )

Every 90 seconds, for 9 minutes (6 sets):

High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds then:

Hang Snatch (6×2 on the 90)

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

Metcon (AMRAP – Rounds)

Every 6 minutes in pairs, for 18 minutes (3 sets) for times:

Row 500 Meters (250 each)

20 Burpee’s over the back of the rower (10 each)

Record successful rounds only

These should be high intensity, sprint sets.

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