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
Hang Snatch (3 x Reps Every 90 Seconds for 6 Rounds)
Build to heavy
16/01/2020 (3 Rounds for reps)
3 x 4 Minute Rounds : 4 Minutes Rest
15/10 Calorie Bike
20 Push Press 40/30 kg
20 Toes to Bar
Max Effort Ball Over Box 70/ 45 kg
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