Sunday O-Time
CrossFit Cirencester – CrossFit
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
Recent Posts