Sweaty Sunday

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CrossFit Cirencester – CrossFit

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Paused Back Squat (5×5 @70%)

Set up like a normal back squat, holding a pause at the bottom of the squat whilst under tension

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

Conditioning

Snatch High-Pull + Hang Snatch (mid-thigh) – 65%x1+3×2, 70%x1+3×3 (% of Hang Snatch)

Hang Snatch High-Pull (below knee) – 80%x5x3 (% of Snatch)

Hanging Leg Raise – 3 x max reps (Rest as needed)

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