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 Clean and Jerk warm up (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks High-Hang Clean (5 Minutes 5 x 2) Clean and Jerk (20 Minutes to find 1RM) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95 ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Deadliest high pull 10 Push up CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie R ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Air Squat 10 Power Clean 10 Push Press Turkish Get Up (10 minutes EMOM) 27/03/2015 (3 Rounds for reps) 3 x 5 minute AMRAP 3 Minute Rest Between 10 Push ups 10 Power Snatch 30/40kg 20 Alter ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Deadlift (20 minutes 5 x 5) 30/01/2015 (Time) Run 400m 50 Kettle bell swings Run 400m 50 Wall balls Run 400m 50 Burpee Run 40 ... Continue Reading