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
Power Snatch (10 EMOM
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
Increase every 2 Min )
9/7/26 (4 Rounds for reps)
4 x 4:00 Intervals with 4:00 rest
15/10 Calorie Bike
50 Double Unders
15 Toes to bar/kettlebell swings 24/16kg
Max Effort Dumbbell Strict Press/ Strict Handstand Push-Up (rx+)
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