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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

Snatch with no jump, no contact – 60%x6 x2 reps

Snatch Push Press + Pause Overhead Squat – 65%x5+2 x5

Weightlifting

Single-Leg DB RDL (reps/leg, moderate weight) – 3×10

Russian Twist (3 x30-40 seconds)

Using a ball, holding a sit up, tap the ball to one side of the body, then over across to the other & repeat

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