CrossFit D.E.C.K – CrossFit Sweatercize (Time) 2x 20 calorie machine 15 bar muscle ups 2x 20 chest to bar pull-ups 30 burpees 2x 10 ring muscle ups 20 deficit kettlebell sumo deadlifts Then 21-15-9 Toes to bar Double dumbbell burpee power clean 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Futsal warm up shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5x Snatch Pull 5 x Power Snatch 5 x Snatch balance 5 x Overhead Squats 5 x Snatch Snatch (12 MInute EMOM) 2 Minutes: same weight for set 1 x snatch Pull 1 x Power snatch 1 x snatch balance 1 x Ove ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/hip mobility 3x 10 cleans 10 front squats 10 push jerks Clean (15 minutes 6 x 3 – 70%) 1 clean – 2 second hold in catch 1 hang clean 1 push jerk 12/05/2021 (Time) 50 bar muscle u ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles 12/05/2021 (5 Rounds for reps) 5 rounds of 4 minutes work 10/8 Calorie ride 10 Deadlifts 100/70kg 10 Push Jerk 50/35kg Max effort ... Continue Reading