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 (10 Minute EMOM)
2 x Snatch
1 x Overhead Squat
1 x Snatch balance
6 Minutes to Warm up/ 4 Minutes at working weight
07/12/2019 (AMRAP – Rounds and Reps)
In Partners 30 Minute AMRAP
50 Double Dumbbell power snatch 2×22.5/15kg
50 Toes to Bar
50 Double Dumbbell hang squat cleans
50 Box Jump Overs 24/20″
20 Ring Muscle Ups/ 50 push-ups
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