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 (Checkmark) Banded Shoulder Mobility 3x 5 Each arm single arm lat push down 10 Pike Shoulder taps 5 Slow squats into 5 jumping 15/10/2028 (Checkmark) 10 Min alt EMOM Min 1: Pick Number to hold strict toes to bar M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x 1 Minute wall Sit 10 Russian Kettlebell Swings 30 Seconds weighted bottom of Squat with bell Power Grit (Weight) 4 Sets 15/10 Calorie Bike hard 18m Heavy Backwards sled Pull (NO stopping or too heav ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Clean and Jerk (No Measure) Dip and Jump extend Down and Elbows high and on the outside Muscle Clean Front Squat Clean Drops Clean Push Press- Push Jerk Power Clean and Jerk (15 Min EMOM Min 1: 1 Clean Pull 1 Han ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Ankle and hip mobility 3x 5 Kang Squats 5 Squats 1 Min Wall Sit Back Squat (4 x 4 – 80%) Service cup 2ish (2 Rounds for reps) In 8 minutes 20m dumbbell suitcase lunge 22.5/15kg 20 pull-ups 15 ... Continue Reading