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CrossFit D.E.C.K – CrossFit

Mobilities (No Measure)

Wrist spins

Elbows turns

Shoulder circles

Hip circles

Knee circles

Ankle flips

Warm-up (No Measure)

Tabata alternating

Plank Side to side reach

Single Leg Deadlifts

Snatch Take-Off (12 Minutes 5 x 5 )

Snatch Grip set up. Use leg drive to dead-lift the bar from the ground to just below the knee (do NOT go over knee) and back down WITHOUT losing mid-line or perfect set-up position of the back and chest. Maintain tension for all lifts.
Complete all sets at same weight ideally. Focus is glute and leg drive and maintaining engaged upper back and lats. Maintain a weight that allow for perfect form.

28/05/2020 Barbell Free Legs and Ham (No Measure)

3 x

10 x Stiff Leg Object Deadlift

10 x Sumo Deadlift

10 x Deadlift

(Pause at bottom for all lifts to focus on glute drive. Deficit Optional.)

10 Ball/ Roller Hamstring Curls/ Hamstring walk outs/ Glute Bridges

10 single leg elevated hip raises/single leg glute bridges (5 each side with control)

28/05/2020 (5 Rounds for reps)

5 x 3 Minute Intervals : 2 Minutes rest

15 Burpee Tuck Jumps

15 V-ups/ toes to Rings/ Bar

Max Effort Push-ups


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