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 5 x Sets of Complex – 80%)
1 Snatch Pull
1 Snatch
Reset Briefly Between Pull and snatch
11/09/2020 (AMRAP – Rounds and Reps)
16 Minute AMRAP
8 Push-ups/4 Ring Muscle Ups
4 Squat Snatch 70/50kg
8 Burpee Box Jumps
200m Run
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