CrossFit D.E.C.K – CrossFit
Snatch ready (No Measure)
20 shoulder activation shrugs
20 Change plate shoulder cranks
Then 2x
5x snatch deadlift
5x snatch pull
5x power snatch
5x heaving snatch balance
5x overhead squat
5 x snatch balance
Snatch (1 X 7)
15 minutes to find a heavy complex of
1 snatch deadlift
1 snatch pull
1 power snatch
1 hang snatch
1 snatch balance
2 overhead squats
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
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