CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside Muscle Clean Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean and Jerk (15 Minutes – 5 x ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups Working in and out 10 Squats (rd 1: slow, rd 2: Normal, rd 3: Jumping) 10 Beat Swings Bench Press (15 Minutes – 5 x 3 – 75 %) 12/009/2020 (AMRAP – Rounds and Reps ... 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

CrossFit D.E.C.K – CrossFit Burgner Warm-up Cleans (No Measure) Dip and Jump/ extend Down and Elbows high and on the outside High Hang Turn over Clean Drops Clean Split Jerk Jump to position Eye level Split Split Jerk Clean and Jerk (10 Minute EMOM ... Continue Reading