CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Strict Toes-To-Bar (3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean and Jerk (15 Minutes – 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups Working in and out 10 Squats (rd 1: slow, rd 2: Normal, rd 3: Jumping) 10 Beat Swings Bench Press (15 Minutes – 5 x 3 – 75 %) 12/009/2020 (AMRAP – Rounds and Reps ... Continue Reading

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