Happy Birthday Alana!

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 (15 Minutes (Happy Birthday Lanz!) )

1 Snatch

1 Hang Snatch

2 Overhead Squats

Find either a heavy complex or spend the 15 Minutes working on technique with your coaches

03/07/2020 (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Hang Power Snatch

40 Double Unders

20 Kettlebell Swings

40 Double Unders

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side

Scorpians

Courage, Commitment, Community.