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) 10 power clean 10 push jerk 10 front squats 28/02/2017 (Time) In pairs 400m run 60 burpees 60 power clean 60 chest to bar pullups 400m run 40 burpees 40 push jerk 40 chest to bar pullups 400m run 30 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of ... Continue Reading

CrossFit D.E.C.K – CrossFit Press & Pull (No Measure) 5 minutes Shoulder mobility then 3 x 30 sec Scorpions 30 sec Arc to hollow 30 sec shoulder press Push Jerk (15 minutes 3 x 4 @ 75%) Partner Saturday bells (AMRAP – Rounds and Reps) ... 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