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CrossFit Cirencester – CrossFit

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Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


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 (70%x5x2 reps)

Hang snatch from blocks

Snatch Pull (95%x3x3)

Front Squat (70%x3, 75%x3, 80%x3)

TRX Jack knife (3 x 15-30)

With feet suspended in TRX, in a push up position, pull feet towards hands (pike) and return to push up position – then repeat

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