CrossFit D.E.C.K – CrossFit
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
Snatch (5 x1)
20 Minutes to work to a heavy single that is sustainable across 5 lifts.
Once achieved add 10kg to snatch weight and complete
5 x 5 snatch pulls (note pull weight in comments)
The faster you go the bigger the mess (3 Rounds for time)
3 Rounds on a 4 Minute Clock
21 toes to bar
15 calorie ride
9 Clusters 50/35kg
Rest 4 Minutes between Rounds
Categories: Uncategorized
Leave a Reply