Sunday Lifting

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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

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
Before Class

Squat Snatch (Hang Snatch High-Pull + Snatch)

70% x 2+2, 75% x 2+2 x5

Snatch Pull ((flat footed, pause in shrug 3 sec))

90%x2, 95%x2, 100%x2x5 sets

Front Squat (EMOM)

60%x1, 65%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 70% x Max Reps

Accessory

Weighted Back Extensions – 3×10

Hanging L-Sit-up holds – 3 x 30 sec

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