CrossFit D.E.C.K – CrossFit
AB 4 (Time)
2 Rounds for quality: Filly abs
30 Second hollow hold with light kettlebell
20 kettlebell double leg cross overs
30 plank alternating arm reach
20 gymnastics crunches
30 kettlebell Russian twists
6 Minute Cap
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 (12 EMOM)
4 Minutes
-1 Power Snatch
– 2 Overhead Squats
4 Minutes
– 1 Power Snatch
– 1 Squat Snatch
4 Minutes
– 2 Squat Snatch (reset reps)
24/01/2020 (Time)
21 Power Snatch 60/40kg
800m Run
15 Overhead Squats 70/50kg
400m Run
9 Squat Snatch 80/55kg
200m Run
18 Minute Cap
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