Sunday New Dawn for the Lesters

 In Workouts

CrossFit Cirencester – CrossFit

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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

Recent Posts