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 mid thigh snatch
1 low hang snatch
Increase every 2 rounds from about 50%)
8/6/26 semi semifinal nate (Time ↓ Shorter is Better)
10 rounds
4 chest to bar Pull-Ups/ ring muscle ups (Rx+)
6 strict handstand push-ups/ each arm single bell strict press
8 dumbbell snatch 22.5/15kg / double kb hang snatch 2x16kg/12kg (Rx+)
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