Week 7 – Day 45

 In Workouts


Announcements

Christmas timetable from Monday 18th. You will only be able to book into class once the WODs are released. Advanced Programming & CrossFit programmed. Coached in CrossFit & simply follow the program for Advanced programming (Non coached). A chance to test what you have learned in 2017.

CrossFit Cirencester – Advanced Programing

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 Snatch (x3 reps 15-20 mins MFD)

Conditioning

EMOM8 –

1 Pause OHS from rack @70-75%

Metcon (Time)

For time –

30 burpee Ring Muscle ups

Metcon (Time)

For time –

3 Rounds

40ft HSW

6 CnJ @30/20kg DB

12 Chest to bar pull ups

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