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 Sunday (Time) 3x 15 chest to bar pull-ups 10 kettlebell push up to squat clean 20kg 2x 15 bar muscle ups 30 double Unders 9-7-5 Ring muscle ups Squat snatch 65/45kg Sunday not for time (No Measure) 3x 15 chest to bar 50m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Banded Press with Pull- Apart 6 Kang Squats 6 Beat Swings with 3 Position pause 100m Run Shoulder Press (15 minutes 5 RM) 10/10/2020 (Time) 21-15-9 Hang power clean 70/50kg Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 6 four Point Bird Dogs 10 x Banded RDL 10 Single Leg Glute Bridge with Pause (5 e/s) Deadlift (20 Minutes 8 x 2 – 80% – Lower to floor) 09/10/2020 (AMRAP – Rounds and Reps) 1 ... Continue Reading

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 Chest-To-Bar Pull-ups ... Continue Reading