Sunday O-Time

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CrossFit Cirencester – CrossFit

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General Warm Up (No Measure)

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
Before class starts

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

Power Snatch (Build to 60% then 10×1 rep (perfect form))

Weightlifting

Tall Jerk – 4×3 reps (no misses)

High-Hang Clean (Follow notes)

High-Hang Clean + Power Jerk – 60% x 1+1 x 10 sets

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