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)
All @ 70 %
1 X Snatch high pull with 2 sec pause @ knee
1 X Hang power snatch
1 X Power snatch
15/03/2016 (Time)
5 rounds for time
5 strict pull ups
5 left arm kettle bell snatch
5 right arm kettle bell snatch
10 front rack lunges
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