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
Power Snatch (8 Minute EMOM )
0-4 Minutes (Same weight)
1 hang power snatch
1 below the knees hang Power Snatch
1 power snatch
4-8 Minutes (increase weight as desire)
1 hang power snatch
1 power snatch
03/11/2020 (3 Rounds for reps)
3 x 4 Minute Intervals
15/10 Calorie Bike
200m Run
15 Power Snatch 40/30kg
Max Effort Bar Facing Burpees
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