CrossFit – Thu, 24 Sep

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 (7 Sets for load every 90 seconds
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
Increase load each set)

22/9/26 Cap (Time)

100 lunges

Then 3 rounds

25 push ups/ 15 ring dips/10 ring muscle ups (Rx+)

15 deadlifts 70/50kg

Then

100 lunges

The Daily Dose #4 (Checkmark)

6 Minutes

1 min quad foam roller wind down to shins

1 min foot smash with lacrosse ball

1 min child’s pose

Courage, Commitment, Community.