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) 1 min rig hang 3x 10 banded lat push down 5 inchworm to push up 6 laps forward backwards run Toes-To-Bar (10 EMOM ) 1 max unbroken set each minute and add them up 12/5/26 (Time) 5 Rounds 400m Run 30 Si ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (Build to a heavy 3 Rep Max for today) Back Squat ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Power Snatch (12 minutes to find a heavy complex 1 mid thigh power snatch 1 low hang power snatch (just below knee) 1 power snatch ) Pairs legends finalish (Time) 120 toes to bar 100 wallballs 80 box jump overs 24/20̸ ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 5 (No Measure) Couch Stretch Wall glute stretch 10 Each side leg lifts 3x 5 Kang Squats 5 Sumo Squats 5 Each side toe behind heel squat Back Squat (2 x 8- 75%) 8/5/26 (AMRAP – Rounds) 18 min EMOM ( ... Continue Reading