CrossFit D.E.C.K – CrossFit Warm-up (No Measure) IN PAIRS 3x 20m Wheel barrow each 10 Wall ball passes over rig Push Jerk (15 Minutes to establish a heavy 1 rep) Trusty Thrusty (Time) 18 Thrusters 9 Bar Muscle Ups 14 Thrusters 7 Bar Muscle Ups 10 Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of the Squat top of the plank Overhead Squat (1 x 1) 15 Minutes to establish a heavy 1 rep Crossfit Open 18.0 (Time) 21-15-9 Alternating Dumbell Snatch 22.5/15kg Burpee over Dumbell

CrossFit D.E.C.K – CrossFit

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) Tabata Active hang off rig Bottom of squat Sweat Farm (Time) 3 Rounds 10 Chest to bar pull-ups 10 Power Cleans 70/50kg 10 Toes to bar 10 Push Jerks 70/50kg 800m Run 3 Rounds 20 kettlebell Swings 32/24 ... Continue Reading