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 (10 Minute EMOM
1 snatch
1 hang snatch
1 overhead squat
Increase every set
)
21/7/26 all AMRAPS flow continuously (AMRAP – Reps)
2 min AMRAP
Deadlift 100/70kg
AMRAP part B immediately after part A (AMRAP – Rounds & Reps)
15 minute AMRAP
6 pull-ups/ bar muscle ups (Rx+)
8 hang clean and jerk 22.5/15kg
10 hand release push up (hips stay off ground)
24 double unders
Immediately after part B (AMRAP – Reps)
2 min AMRAP
Deadlifts 100/70kg
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