CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Snatch Balance (15 Minutes Heavy Complex) 2 x Snatch Grip Push Press 1 x Snatch Balance 1 x Over head Squat CrossFi ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (16 Minute E2MO2M) Every 2 min Perform 1 x Clean 3 x Front Squat 1 x Split Jerk 60% – 65% – 70% – 75 ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang Tabata Burpee Kettlebell Squat (AMRAP – Reps) 8 Rounds Alternating Burpee Ke ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch Power Clean (9 Minute EMOM) Work to a Heavy Complex 2 x Power Clean ... 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