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 (12 Minute EMOM)
1 x Snatch pull
1 x Snatch
1 x Overhead squat
3 Minutes @ 60%
3 Minutes @ 70 %
3 Minutes @ 80%
3 Minutes Work to Heavy
02/03/2022 (Time)
For Time
21- 15-9
Power snatch
42-30-18
Air Squat
Weight: 50/35kg
Cap: 12 mins
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