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 (12 EMOM)
4 Minutes
-1 Power Snatch
– 2 Overhead Squats
4 Minutes
– 1 Power Snatch
– 1 Squat Snatch
4 Minutes
– 2 Squat Snatch (reset reps)
11/02/2020 (Time)
21-15-9
Toes to Bar/ V-ups
Power Snatch 60/40kg
x2 Double Unders
15 Minute Cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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