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CrossFit Cirencester – CrossFit

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Tack & Floss (No Measure)

Pick two major joints that you are training today and spend 15 minutes Tacking & mobilising with or without a band

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

High Hang Power Snatch (3-position Snatch)

Perform a Power Snatch from position 1 the high hang
Every 2 minutes, for 8 minutes (4 sets):

3-Position Snatch

(high hang, mid-thigh, then floor – build over the four sets)


10 mins double under practise

Metcon (Time)

Two sets of:

100 Double Unders (200 singles)

25 Shoulder to Overhead (95/65 lbs)

Rest 3 minutes

Play with two different techniques: (1) Push Press; and (2) Power Jerk. Work on the rhythm of the cycling. I am less concerned about your time than I am with perfecting your rhythm and mechanics.

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