CrossFit D.E.C.K – CrossFit Optional Sunday 29.12.20 (Time) 21-15-9 Front squats 50/35kg Chest to bar pull-ups/pull-ups/ring rows/bent over rows 15-12-9 Power clean and jerks 60/40kg Bar muscle ups/strict pull-ups/double dumbbell renegade rows

CrossFit D.E.C.K – CrossFit Tis the Season partner one fiddys (Time) In partners 800m run together 100 kettlebell hang snatch 24/16kg 50 burpees 200m run 100 goblet squats 50 burpees 200m run 100 kettlebell power clean and jerk 50 burpees 200m run 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrists/arms/shoulders/hips/knees/ankles Ab 20 (AMRAP – Reps) In 6 Minutes 2 Rounds 20 Plank Jump Outs 20 Bicycle Crunches 20 Hollow Rocks 20 Knees together Sit-ups After 2 Rounds Max Effort G ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Upside down Kettlebell Press Hollow Hold Push Press (8 Minute EMOM) 1 x Power Clean 5 /4/3/2 x Push Press 2 Minutes 65% 2 Minutes 70% 2 Minutes 75% 2 Minutes 80% 23/12/2020 (Tim ... Continue Reading