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CrossFit D.E.C.K – CrossFit

The G-Off (No Measure)

Roll feet – 3times flat + 3times sides

Glute Foam roll, angle in knee

Foam roll Lats.

Press Chest – mobility ball though all areas

Squat warm up 3 (No Measure)

1 Minute couch stretch each side


10 eagles

10 bottom of squat figure 8’s

10 Hip sweepers

Front Squat

20/08/2019 19 Minute EMOM (5 Rounds for reps)

19 Minute EMOM all at 50% of Front Squat

Minute 1 – 5 Unbroken Power Clean

Minute 2 – 5 Unbroken Clusters

Minute 3 – 5 Unbroken Front Squat

Rest 1 Minute

Clock Work (Time)

For Time in partners

18 Squat Clean 50/35 kg

18 Pull ups

21 Front Squats 50/35 kg

21 Pull ups

24 Thrusters 50/35 kg

24 Pull ups

The Calm down (No Measure)

Frog legs, low reach- side, middle, side

Hip rocker. On back, knees to chest, rock side to side



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