CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 x Banded Lat Pull downs 10 x Plank Shoulder taps Skills for Quality (1 Rounds for reps) 3x Unbroken Set Strict Pull-ups /Strict Ring Muscle Ups 10m Handstand walk/ 40 second wall facing handsta ... 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) Ankle/ Hip Mobility Back Squat (3 x 8 – 65 % From Ground) 24/01/2020 (Time) 5 Rounds 5 Clean and Jerks 70/45 kg 10 Pull-ups / Chest to Bar Pull-ups (rx+) 5 Rounds 3 Clean and Jerks 80/55 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 6 (AMRAP – Reps) 30 sit-ups 30 bicycle crunches 15 V-ups 30 second plank right side 30 sit-ups 30 bicycle crunches 15 V-ups 30 second left side plank Then Hollow rocks remaining time 6 min cap Air Bike Tabata (Ca ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder warm up 4 (No Measure) 3 x 10x Mountain Climber Thoracic Twist 10x Side Plank Twists 10x Single Dumbbell deadlift Turkish Get Up (10 Minutes Max weight ( L – R )) 08/02/2020 (AMRAP – Rounds and Reps) ... Continue Reading