CrossFit D.E.C.K – CrossFit
Snatch warm up (No Measure)
3x
10 Pass Through
10 Good morning
10 Power Snatch
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
Overhead Squat (12 min EMOM )
First 4 mins @ 70 %
1x Power snatch
1x Hang snatch
1x Push press
2x Overhead squat
Second 4 mins @ 75 %
1x Power snatch
1x Hang snatch
1 x Overhead squat
Third 4 mins @ 80 %
1x Hang snatch
1x Overhead squat
30/01/2015 (Time)
Run 400m
50 Kettle bell swings
Run 400m
50 Wall balls
Run 400m
50 Burpee
Run 400m
50 Wall balls
Run 400m
50 Kettle bell swings
Run 400m
30 min cap
Categories: Uncategorized, Workout Of the Day
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