CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min 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 (4 x 5 Minute EMOMS: 2 Min Rest)
EMOM 1:
3 Snatch Take Off
1 Snatch Deadlift
1 Snatch Pull
EMOM 2:
1 Snatch Pull
1 Power Snatch Pause Above Knee
1 Overhead Squat Pause 2 Seconds at bottom
EMOM 3:
1 Snatch Pull
1 Squat Snatch Pause 2 Seconds in catch
EMOM 4:
2 Squat Snatch
Increase weight only after each emom.
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