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
Hang Snatch (15 Minutes to find a Heavy)
26/10/18 (3 Rounds for reps)
3 x 4 Minute Rounds of
200m Run
15 Chest to bar Pull-ups
Max Effort Squat snatch 60/40kg
Rest 90 Seconds
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