Announcements
Christmas Party. Saturday 5th December.
Arvo games, $tbc per head catering, drinks & dancing at Clarencetown.
CrossFit D.E.C.K – CrossFit
Warm up (Checkmark)
3x last with barbell
Down and finish
Muscle clean
Clean drop quarter squat
Front squat
Strict press
Push press
Push jerk
Clean and jerk
12/11/26 (2 Rounds for weight)
5 minute EMOM
1 power clean
1 hang power clean
2 push jerk
Rest 2 add weight
5 min EMOM
2 power clean
2 push jerk
Rest 2 and add weight each round
5 min EMOM
1 power clean and jerk
Rest 2 mins add a lot of weight
3 min EMOM
5 clean pulls
Score 1 is weight finished on for clean and jerk
Score 2 is weight used for pulls
11/12/26 (AMRAP – Rounds & Reps)
8 min AMRAP
10 goblet squats
10 kettlebell swings 24/16kg
10 goblet lunges
10 Kettlebell Swings
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