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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)

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

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)

Skill

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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