CrossFit D.E.C.K – CrossFit
Anywhere anytime Tabata 2 (AMRAP – Reps)
Air squats
Hold rest period in bottom of squat
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 2 )
5 x 2 Snatch (reset each rep)
as heavy as possible for all 5 sets.
Warm up to find working weight and hold for 5x sets
17/03/2020 (Time)
20 Overhead Squats 60/40kg
60 Double Unders
15 Overhead Squats 70/50kg
45 Double Unders
10 Overhead Squats 80/60kg
30 Double Unders
5 Overhead Squats 90/65kg
15 Double Unders
20 Minute Cap
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