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 Shoulder press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Deficit Handstand Push-ups (6 Minute Alternating EMOM ) Strict Strict Toes-To-Bar (6 Minute Alternating EMOM ) 28/07/2016 5 x 4 hand run ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat25 mins for Squats Hatch Cycle Front Squat (Week 8-1) 3 x 5 reps @ 65 % Hatch Cycle Back Squat (Week 8-1) 5 reps @ 65% 5 reps @ 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Windmill arms Mountain Climbers Broad Jumps PVC Clean and Jerks Air squats Metcon (AMRAP – Rounds and Reps) In Pairs 20 Clean and Jerks 20 Kettlebell Swings 20 Pullups 20 Mat Broad Jumps

CrossFit D.E.C.K – Competitor Training POWER TIME (Calories) 10 EMOM 5 calories on the bike 1600m Run with a 8 minute cap Tabata max power on rower. Dampner 8+