CrossFit D.E.C.K – CrossFit Sunday funday Jan 10 (Time) 4 rounds 20 toes to bar / v-ups 30 dumbbell hang clean and jerk 22.5/15kg 40m lunge walk 50 double unders Rest 2 mins between rounds

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility 3x 6 Kang squats 10 lunge with twist 10 Beat Swings 09/01/2021 (Time) In Pairs 60 Chest to Bar Pull-ups 50 front squats 50/35kg 40 Bar Muscle Ups/ Strict Pull-ups 30 front squats 60/40kg 20 B ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded RDLS 10 Single Leg Glute Bridges 20 Second Hollow Hold Deadlift (20 Minutes 6 x 3 – 70% ) 08/01/2021 (Time) 4 Rounds 8 Ring Muscle Ups/ 16 Push-ups 12 Sumo Deadlifts 70/50kg 16 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Press with Pull Apart 10 Mountain Climber Reach throughs (5 e/s) 3x 10 power clean 10 push jerk Push Jerk (15 Minutes 5 x 2 – 80 % ) 06/01/2021 (Time) 4 Rounds 5 Power Cleans 7 ... Continue Reading