Tunesday: Make them mega

 In Crossfit


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

Weightlifting

Muscle Snatch 6×1

Hang Snatch (Hang Snatch + Snatch 1+1)

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Sets 5-6 @ 80%

Sets 7-8 @ 85%

Skill

10 minute review and warm up Bear complex

Partner Rowing Bear (Distance)

14 Min AMRAP

Partner A completes 3x Bear Complex 50/30kg

Partner B Rows Max Distance

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