Thors-Day 3rd December

 In Crossfit


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

Snatch Balance (10 minutes building to a heavy single)

Inverted Burpee (5x 30:60 (Take average))

Perform a deck squat with hands touching floor over head, stand up then kick up into handstand against the wall

Metcon (Time)

5 Rounds

30 Wall Ball Shots (20/14)

15 Pull Ups

5 Dead Lifts (120/90)

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