CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Emu walk 10m 3x 10 Banded RDL into 10 Monster walks 10 Each side heavy kb suitcase march 10 Dead Bugs Deadlift (5 x 3 – 80% ) Semi semi 1 (Time) 18 hang power cleans 60/40kg 1 rope climb / 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulder mobility 30 Sec Kettlebell Behind neck front rack Opener each side 1 min Kettlebell Hold passive squat 3x 5 V-ups 3 Long arm push back on rig into 3 Kip Pike SNAPPY 5 Squats Toes-To-Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Winter Woes 1 (AMRAP – Rounds and Reps) In Pairs 10 MIn amrap rd for rd 6 pull-ups/ bar muscle ups 6 hang power cleans 40/30kg 6 front squats Winter Woes 2 (AMRAP – Reps) In Pairs 10 Min AMRAP Wall balls every ... Continue Reading

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