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) 3 x 10 Banded Press with Pull Apart 10 Mountain Climber Reach throughs (5 e/s) 3x 10 power clean 10 push jerk Push Jerk (15 Minutes 5 x 2 – 80 % ) 06/01/2021 (Time) 4 Rounds 5 Power Cleans 7 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 3 x In Pairs 10 Hollow Hold Banded Lat Pull Down 10m 2 Point Bear Crawls Strict Pull up (4 Minutes Max Effort ) Strict Pull upEvery Break in Reps Complete 15 V-ups Ring Dips (4 minutes max ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Bottom of the active Squat Plank Hold Back Squat (20 Minutes 6 x 3 – 70 % 2 second Pause at bottom ) Chlo Glow (Time) 21 Burpees 21 Deadlifts 50/35kg 21 Wall balls 21 Hang Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday wod (Time) 10-1 Bar muscle ups/ strict pull-ups/renegade rows Calorie machine Strict handstand push-ups/double dumbbell push press Slam balls 30/20kg Then 10-8-6-4-2 Ring muscle ups Kettlebell burpee suitc ... Continue Reading