Happiest birthday Loz!

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 (15 Minutes to Find a heavy with GOOD form )

1 Hang Snatch

1 Below the knees snatch

1 full snatch

The Loz! (AMRAP – Rounds and Reps)

23 Minute AMRAP

Buy in

10 Squat Snatch 50/35kg

8 Squat Snatch 60/40kg

6 Squat Snatch 65/45kg

4 Squat Snatch 70/50kg

Then AMRAP in remaining time

10 Strict Handstand Push-ups

20 Pistols/ Pistol Progressions/ Squats

10 Toes to Bar

40 Double Unders

200m Run

Courage, Commitment, Community.