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 (3 Position Snatch- top down)
8 Minute EMOM
Position 1: high hang
Position 2: hang
Position 3: below knee
21/11/2018 (AMRAP – Rounds and Reps)
In Partners 16 Minute AMRAP
12 Alternating Dumbbell Snatch 22.5/15kg
12 Box step overs 24/20
Partner A works while partner B runs 200m
Do not swap until the round is complete.
Categories: Uncategorized
Leave a Reply