CrossFit – Fri, 6 Nov | CrossFit Deck

CrossFit – Fri, 6 Nov

Announcements

Christmas Party. Saturday 5th December.

Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.

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 (8 Minute EMOM
1 Hang Power Snatch
1 Hang Squat Snatch )

6/11/2028 (Time)

500m Run/row

21-15-9

Pull-Ups/ Bar Muscle Ups (rx+)

Strict Handstand Push Ups/ Barbell Strict Press 40/30kg

then 500m Run/row

9-15-21

Thrusters

27-45-63

Double Unders

28 min cap

Courage, Commitment, Community.