CrossFit D.E.C.K – CrossFit Winter Woes 1 (AMRAP – Rounds and Reps) In Pairs 10 MIn amrap rd for rd 6 pull-ups/ bar muscle ups 6 hang power cleans 40/30kg 6 front squats Winter Woes 2 (AMRAP – Reps) In Pairs 10 Min AMRAP Wall balls every ... 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 Squat warm-up (No Measure) 5 minutes ankle mobility 3x 10 each side single leg glute bridge 5 e/s Mountain Climbers with reach 40s active bottom of squat hold Back Squat (4 X 3- 85%) 17/6/26 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 20 calf raises 20 tib raises 3x 10 floor angles 10 shoulder taps 5 broad jumps Skill and core (Checkmark) 4 rounds for quality 3 wall climbs with 5 second hold focus on no arch in back/ max effort hand ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) Banded shoulders 3x 10 banded lat push down 10 seated leg lifts each side 5 inchworm to push up 5 squats Toes-To-Bar (10 min EMOM – max unbroken set) 16/6/26 (2 Rounds for weight) For strength no ... Continue Reading