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 (8 EMOM)

1x snatch pull

2x power snatch

1x snatch grip push press

Work to a heavy

C’est la vie – aurevoir Paris! (AMRAP – Rounds and Reps)

In partners with someone you haven’t worked out with before (all the people Paris is going to meet on her journey)

30 minute AMRAP

30 pull-ups (her fav movement)

100m anchor carry (1×32/24kg kettlebell each)

30 box jump overs (any challenges you may face)

100m anchor carry (cos the navy duh)

30 power snatch 43/30kg (cos girl power 😮)

100m anchor carry

30 ball-sit ups (the whole world is in your hands)

100m anchor carry

30 calorie row (15 each)- cos row row row your boats or subs or whatever you navy people drive

Rx+ – Infinity x making the most of every single moment and living the sh#t out of life. We will miss you Paris. Go get em!

For coaching purposes😂

30 minute AMRAP

30 pull-ups

100m suitcase carry

30 box jump overs

100m suitcase carry

30 power snatch

100m suitcase carry

30 ball sit-ups

100m suitcase carry

30 calorie row