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 (Every 90 Seconds for 6 Sets
1 Snatch Pull
1 Hang Power Snatch
reset
2 Snatch- Not touch and go – start about 50% and see how it feels)
30/10/2028 Rogueish (Time)
40m Overhead carry 2x kettlebells /20m Handstand walk (Rx+)
75 Double Unders
50 Sit-Ups
50 Burpee Box Jumps 24/20″
50 Sit-Ups
75 Double Unders
40m Overhead Carry/20m Handstand Walk
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