CrossFit D.E.C.K – CrossFit Snatch ready (No Measure) 20 shoulder activation shrugs 20 Change plate shoulder cranks Then 2x 5x snatch deadlift 5x snatch pull 5x power snatch 5x heaving snatch balance 5x overhead squat 5 x snatch balance Snatch (15 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Hollow Hold Active Bottom of Squat Hold Clean and Jerk (10 Minute EMOM) 0-4 Minutes: 1 Power Clean 1 Front Squat 2 Push Jerk 5-8: 1 Squat Clean 2 Push Jerk 9-10: 1 Squat Clean and Jerk Increase ... Continue Reading

CrossFit D.E.C.K – CrossFit Tri warm up (No Measure) 3 rounds 10 skull crushers 15 Arc to hold (slow ) 20 sec Bottom of Push up Strict Toes-To-Bar (3 Minute EMOM Max Reps) Ring Dips (3 Minute EMOM Max Reps) Happy Birthday Fee (Time) For Time Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility AB 21 (AMRAP – Reps) In 6 Minutes Complete 2 Rounds 20 Weighted Floor Sweepers 20 Plank Jump Outs 20 Alternating Gymnastics Crunches 20 V-ups Max Effort Russian Twists Back S ... Continue Reading