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) Ankle/ Hip Mobility Back Squat (3 x 8 – 65 % From Ground) 24/01/2020 Bar Run (Time) 200m Run 15 Squat Clean 50/35kg 15 Burpees over Bar 200m Run 12 Thrusters 60/40kg 12 Burpees Over Bar 200m ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday 13.12.20 (Time) 2 rounds 12 calorie ride 12 ring muscle ups 12 calorie ride 12 ball cleans to shoulder 12 calorie ride 12 bar muscle ups 12 calorie ride 12 ball cleans to shoulder

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians Push Press (15 Minutes 1RM) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Upside down Kettlebell Press 10 x Eagles 10 x One Legged Deadlifts Handstand Walk (Distance) 5 Minutes Max Meters Handstand Walks/ Push ups / Holds 06/02/2020 (3 Rounds for reps) 3 x 4 Minute ... Continue Reading