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
Power Snatch (10 Minute EMOM 3 Reps Work to Heavy)
Saturday Run Strict Snatch (Time)
5 Rounds
200 m Run
4 Ring M/U- Strict Pull up
8 Power Snatch 50/35kg
12 Overhead Squats
25 min
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