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 (8 Minute EMOM )
4 sets
1 Segmented Snatch Pull
1 Squat Snatch
4 sets
2 squat snatch
Increase weight every 2 minutes
Gud Chat the sequel (AMRAP – Rounds and Reps)
15 minute AMRAP
5 power snatch 50/35kg
10 overhead squats
15 pull-ups
20 kettlebell burpee suitcase deadlifts 24/16kg
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