Tunesday Bangers

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CrossFit Cirencester – CrossFit

General Warm Up (No Measure)

Before Class Please –

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

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

Muscle Snatch (6×1 at last weeks top weight)

High-Hang Snatch (High Hang + Hang)

Sets 1-2 @ 70% with :03 pause in the catch

Sets 3-4 @ 75%

Metcon (Time)

For Time – In pairs shared

500m Row

10 Burpee Box Jumps (24/20)

20 T2B

30 AKBS (24/16)

40 WBS (20/14)

High Five tag in and out

Rest until 10 minutes on the clock then go again (Hard!)

Recovery & equipment clean up

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