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 warm up 4 (No Measure) 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettleb ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder warm up 4 (No Measure) 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift 29/5/2019 (Time) 5 Rounds 20 Toes to Bar 200m Run 20 burpees 200m Run

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/15 kg Power Clean (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minutes work to wo ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Pull-ups (9 Minutes alternating EMOM) 5 second eccentric Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 ... Continue Reading