CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Strict Toes-To-Bar (9 Minute Alternating EMOM) Strict Pull up (9 Minute Alternating EMOM) Strict Pull up Ring Dips (9 Minute Alternating ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Chantelle 26 (Time) 26 Burpee then 2 Rounds 13 Hang power cleans 80/55kg 400m Run 20 Toe to Bar 21 Front Sqauts Hang Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Front Squat (20 minutes 4 RM) 2021 Quaterfinal (Time) For Time 120 Wallballs 120 Cals Row 15 min cap

CrossFit D.E.C.K – CrossFit

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