CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Front Squat (20 Minutes To Find Heavy 2 Rep Max) 09/03/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 2 Cleans 80/5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Open Gym (Time) Create Your Own

CrossFit D.E.C.K – CrossFit Burgener Clean (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Crossfit Open 21 (AMRAP – Reps) 15 Minute Ascending Ladder 3 Power Clean and jerk 60/40 kg 3 Bu ... 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

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