Super Sunday’s

 In Crossfit


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 snatch from blocks (5x 70%x2, 75%x2, 80%x1, 85%x1)

Hang snatch from blocks

Clean and Jerk (70%x2(1+1), 75%x2(1+1), 80%x1+1, 85%x1+1)

Paused Front Squat (73%x3, 78%x2, 83%x1, 88%x1)

Recovery & equipment clean up

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