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 x 2 Minute Round)
3 Rounds
2 x Snatch pull
1 x Power Snatch
1 x Snatch
1 x Snatch Balance
1 Round
1 x Snatch Pull
1 x Snatch
1 x Snatch Balance
Final Round
1 x Snatch
27/04/2017 Snatch Ladder (AMRAP – Rounds and Reps)
12 Minute ascending ladder
3-6-9
Snatch 50/35 kg
Chest to bar
Burpee Box Jump 24/20 inch
3-6-9
Snatch 60/40 kg
Chest to bar
Burpee Box Jump 24/20 inch
3-6-9
Snatch 70/45 kg
Chest to bar
Burpee Box Jump 24/20 inch
3-6-9
Snatch 80/50 kg
Chest to bar
Burpee Box Jump 24/20 inch
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