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 (Power Snatch + Snatch)
15 MInutes to complete
5 x (1+2) – 70%
9/11/18 (Time)
5 Rounds
15 push-ups
10 power clean and Jerk 50/35kg
15 Burpees over bar
400m run
35 minute Cap
RX+ = 5 Ring Muscle Ups
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