CrossFit – Tue, 15 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

15/9/26 (Weight)

3 Rounds of EMOM

Min 1:

1 snatch pull

1 hang power snatch

1 overhead squat

Min 2:

1 snatch pull

1 hang snatch

1 snatch balance

Min 3:

2 snatch (not touch and go)

Min 4: rest and add weight

15/9/26 (AMRAP – Rounds & Reps)

10 min AMRAP

10 kettlebell swings 24/16kg/10 bmu (Rx+)

10 goblet lunges

10 kettlebell power clean and jerk

10 goblet squats

The Daily Dose #2 (Checkmark)

6 minutes

1 minute each arm barbell smash

1 minute each side foot smash with lacrosse ball

1 minute each side lat foam roll wind down to glutes

Courage, Commitment, Community.