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 (15 Minutes 5 x 3 – 70 %)
1 Snatch Pull
1 Snatch
1 Hang Snatch
Reset briefly between Snatch Pull and Snatch
The Squish (AMRAP – Rounds and Reps)
20 Minute AMRAP
12 Burpees Over bar
10 Handstand Push ups
20 Hang Power Snatch 40/30kg
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