Thorsday Snatch

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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 (4x Warm up, then: 6×2 Hang Snatch (Building))

Conditioning

Teams of 3

5 rounds

Pull Up x8 + Hanging leg raise x20 (Max Height)

Metcon (Time)

Team Angie

150 Pull Ups

150 Push Ups

150 Sit Ups

150 Air Squats

Partner A & B start on chipper. C runs 200m. One partner must be running at all times.

Rotate evenly & complete all reps of the movement before moving on to the next one

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