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 (No Measure) 5 Minutes Plate mobility Back Squat (8 Minute EMOM) 1 Rep at 90% 4/1/18 (Time) 800m run 40 back squats 40 Push-ups 800m run 30 front squats 30 Push-ups 800m run 20 overhead squats 20 Push-ups Weig ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 kneeling shoulder circles 10 push-ups 5 burpee to walk in Bench Press (5 x 5 – 70%) Superset with 10x bent Over Barbell rows (relatively light- Focus on slow control) Nigel NO friends ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Rounds 20 Jumping Lunges 18m Bear Crawl New Year New GOALS (4 Rounds for reps) Gymnastics Choose 4 gymnastics movements of your choice and test a max effort set that will be retested throughout the ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 12 9 6 Power snatch Thruster Good morning 100m run between sets Alt tabata (AMRAP – Reps) Plate twists Plate overhead lunges Weight 10kg 2018 (Time) 3 rounds 20 power snatch 18 burpees 20 thrust ... Continue Reading