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 press warm up (No Measure) 3 x 10 Eagles 10 Good Morning 10 Shoulder Press 02/05/2019 bike again (5 Rounds for reps) 5 x 4 Minute rounds 15/12 Cal Bike 5 Double Kettlebell Push Jerk 32/24 kg 10 m Front Rack Lunge ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 75%) From floor Little Arthur (Time) For time 16 Burpee Box Jump 24/20 16 Thrusters 50/35 ... 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 L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 17/10/2017 dead hands (3 Rounds for r ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 minutes 6×4 @ 75%) 29/04/2019 asia event 2 (Time) In teams of 4 6 Roun ... Continue Reading