Sunday Special (Olympic lifting)

 In Crossfit


CrossFit Cirencester – CrossFit

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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

Weightlifting

Snatch from Power Position –

70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1

of High Hang 1RM

Power Clean & Jerk (Follow notes)

Power Clean & Jerk
70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1

Conditioning

Overhead Carry – 3 x 50m with a plate

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