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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

Weightlifting

Snatch from Power position @50% 5×2 (of Snatch)

Snatch (70% x 1, 75% x 1, 80% x 1 x 3)

Clean Complex (5×2 @60-65% (HH Clean))

High Hang + Hang + Clean

Clean Deadlift (To “Power” position 5×5 @105%+ of clean )

Pull your Deadlift from a clean set up

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