CrossFit D.E.C.K – CrossFit
Snatch Warm-up A (No Measure)
1 x Round with Broomstick then 2 x Rounds with barbell
5 x Snatch shrug from high hang
5 x Hang Power Snatch
5 x behind the neck Push press- progressing to heaving snatch balance
5 x Overhead Squats
5 x Snatch
Snatch (2 x 1 – 85 %- Follow percentage scheme)
3 x 1 – 75 %
1 x 1 – 80 %
2 x 1 – 85 %
1 x 1 – 80 %
20 Minutes
29/11/2018 (Time)
9-7-5
Squat Snatch 50/35 kg
Thrusters
Burpee Strict Pull-ups/ Bar Muscle-ups (rx+)
rx+ weight= 70/48 kg
14 Minute Cap
Unless full RX+ Inc weight complete normal RX with strict pull-ups
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