CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle mobility 2 x 5 x Power Cleans 5 x Squat Cleans 10 x Lunge and twist Power Clean (Every 90 Seconds : 3 x Power Cleans ( 4 Rounds) Reset each Rep Build to a heavy set Squat Clean (Every 90 Se ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday optional (Time) 5 rounds 5 bar muscle ups 10 double dumbbell snatch 2×22.5/15kg 5 squat cleans Increase weight 10 toes to bar Rest 2 minutes 12-9-6-3 Ring muscle ups Double dumbbell box step overs 20″ St ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Foam roller mobility 3 x 10 x push-ups (5 out, 5 in) 10 x Bent over plate Y/T’s 10 x Banded Lat Pull-downs Bench Press (6 x 2 – 85 %) 20 minutes 11/01/2020 peaches (AMRAP – Round ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Waiter game- every loss -2 Burpees -5 Squats The final shoey (Time) In Partners 100 Wall balls 200m Run (together) 100 Power Cleans 40/30kg 200m Run 100 Kettlebell Swings 200m Run 100 Burpees over Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Plank Hold Hollow Hold Bent Over Row (15 Minutes- 5 x 10 ) Immediately after super-set with 15 x banded Tricep pull-downs Keep bar light. The focus is form and slow control. 09/01/2020 ... Continue Reading