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 (1 x 1 – 75 %)
2 x 3 – 60%
1 x 3 – 65 %
1 x 2 – 70 %
1 x 1 – 75 %
then 3 x 5 Snatch pull – 85 %
Reset each rep- not tap and go.
STICK to the PERCENTAGES
20 minutes
16/11/2018 (AMRAP – Rounds and Reps)
8 Minute Ladder
2 Deadlifts 80/55kg
2 Right arm Dumbbell hang clean and jerk
2 Left arm Dumbbell hang clean and Jerk
30 Double Unders
4 /4/4/30…6/6/6/30…
Double Unders always remain at 30
Weight 22.5kg/15kg
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