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
Power Snatch (8 minute EMOM
1 snatch pull
1 hang power snatch
Reset
1 power snatch
Increase every 2 rounds )
Community cup 3ish (4 Rounds for reps)
4 x 3:00 AMRAP with 1:30 rest
200m run
21 toes to bar/ sit-ups
Max effort power snatch 40/30kg
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