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 (3 Position Snatch- top down)
15 Minutes
Work up to Heavy
1x high hang snatch
1x mid thigh snatch
1x snatch below the knees
Troianish (3 Rounds for reps)
3 x 3 Minute Rounds
10 Chest To Bar
10/6 Cals Ride
90 Second Cap
Max Effort Power Snatch 40/30 kg
Rest 3 Minutes
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