Wednesday Wild One

 In Crossfit

CrossFit Cirencester – CrossFit

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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
Before class

Weightlifting

Every 1 minutes, for 6 minutes (6 sets):

3-Position Snatch Complex @ up to 60%

(high hang, mid-patella, floor)

Followed by…

Snatch Balance (Every 2 minutes, for 16 minutes (8 sets):)

*Sets 1-3 = 2 reps @ 70%

*Set 4 = 1 rep @ 75%

*Set 5 = 1 rep @ 80%

*Set 6 = 1 rep @ 85%

*Set 7 = 1 rep @ 85-90%

*Set 8 = 1 rep @ 90-95%

Gymnastics

Three sets of:

Anterior Loaded Box Step-Ups x 8 reps

(hug a heavy slam-Ball or med ball)

Glute Raises x 8 reps

Banded Good Mornings Straight Body Hold up to 60 seconds

Rest as needed

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here
Scale to C2B/PU/Ring Row

15 minute Time Cap

1 rep = 1 second

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