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. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 60/60 Shoulders Chest Opener on wall 3x 10 Banded Tricep Push down 5 Long arm push backs on rig 3 Superman to hollow Strength and skill (3 Rounds for reps) 3 Sets 20 Hollow Rocks Max Set RIng Dips/ Pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Ankle and Hip Mobility 3x 3 down and finish 3 muscle clean 3 Front Squat 3 Push Press 3 High hang Clean ¼ drop/parallel/full Split Jerk tech then lifts with barbell for EMOM Lift EMOM (Weight) 19 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 10 each arm upside down kb press 5 scap Pull-Ups 5 Straight arm Burpees Shoulder Press (4 x 4 – 75%) 6/7/26 (AMRAP – Rounds and Reps) 20 min AMRAP 3 rounds 2 box jum ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (4 X 4- 75%) 4/7/26 (AMRAP – Rounds and Reps) In Pairs 4x 20 burpee pull-up* (Rx+)/ burpee over bar 20 Power Clean and Jerk 60/40kg * Rx+ Rd 1-3: burpee pull-ups Rd 4: burpee pullovers