Waa Waa, Wee woo: Wednesday

 In Crossfit


CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Squatting prep (No Measure)

Tack Hips

Tack Lats

Floss Hips

Floss Lats & Triceps

Couch Stretch

Monkey Pose

SL Balance

Shoulder Taps

PVC shoulder pass

Down Ups

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
Skill Transfer Only

Skill

10 minutes of Skill progression

Flaws & Corrections

Bailing demo if needed

Overhead Squat (3-3-3-3-3)

The first working set should be approximately 80% of a known 1-rep max. If unknown, the first working set should feel heavy, with sound mechanics, and no misses. Try for a new 3-rep max by the third or fourth set.

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