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 (10 min EMOM )
Percents:
65-70-75-80-85%
Odd minute
2 x Snatch pull
1 x Snatch
Even minute
1 x Snatch
1 x Snatch Balance
20/09/2017 Guns n buns (Time)
For Time
21 handstand push-ups
400m run
21 snatch 40/30kg
15 deficit handstand push-ups (2x20kg plates)
400m run
15 snatch 50/35kg
9 strict handstand push-ups
400m run
9 snatch 60/40kg
30 minute cap
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