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
Overhead Squat (15 Minutes heavy complex)
2 x Snatch
4 x Overhead Squat
Amanda 21 (Time)
For Time
21 Ring Muscle ups / Strict Pull up
21 Squat Snatches 65/45kg
Time Cap 15 min
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