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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 – Take 3 sets to warm up to 70%, then: 70%x2, 75%x1, 80%x1x5

Clean & Jerk – Take 3 sets to warm up to 70%, then: 70%x1+1, 75%x1+1×3

Snatch Pull – 90%x2x3

Tempo Front Squat – 70%x3x3

Good Morning (unweighted – work mobility & posture) – 3×10

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