Sunday New Dawn for the Lesters

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CrossFit Cirencester – CrossFit

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

Hang Power Snatch (HPS + OHS – See scheme below)

60%x2+1, 65×2+1, 70%x2+1×5

Hang Power Clean (HPC + Power Jerk – See scheme below)

60%x2+1, 65%x2+1, 70%x2+1×5

Bulgarian Split Squat (5×5 (Per leg) with Dumbbells (challenging 3))

With your rear foot on a box, perform a lunge like motion, squatting on the front leg. Complete a full extension of the hip

Russian Twist (3x 30)

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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