CrossFit D.E.C.K – CrossFit
Sumo warm up (No Measure)
10 Pass through
10 Overhead squat
10 Sumo high pull
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 (10 Minute EMOM)
1 – 5 min
1 x snatch 2 sec pause at hang
1 x Hang Snatch @ 70 %
6 – 10 min
2 x Hang Snatch @ 85%
21/08/2015 (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Burpees
15 Sumo High Pull 35 / 25 kg
20 Push Press 35 / 25 kg
Categories: Uncategorized, Workout Of the Day
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