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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

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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