CrossFit D.E.C.K – CrossFit
Rolling warm up (No Measure)
5 x Through
5 meters lunge walk
Vertical jump
Front roll
Broad jump
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
Overhead Squat (15 Minutes heavy complex)
2 x Snatch
4 x Overhead Squat
23/09/2016 skip hang snatch (2 Rounds for reps)
In 6 Minutes
Buy in
100 Double Unders
Then AMRAP
10 Hang Power Snatch 40/30 kg
20 Back Squats 40/30 kg
Rest 3 minutes
In 6 Minutes
Buy in
100 Double Unders
Then AMRAP
10 Hang Power Snatch 40/30 kg
20 Back Squats 40/30 kg
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