Spartan 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

Hang Squat Snatch (knee) – 70%x2x7 sets

Clean + Power Jerk – 70%x1+1×3, 75%x1+1×2, 80%x1+1×5

Single-Leg DB RDL (reps/leg) – 3×5

Russian Twists – 3 x 30-40

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