CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 x Power Clean 5 x Squat Clean 5 x Push Jerk 5 x Split Jerk 10 x Jumping Squats Clean (8 Minute EMOM) 1 x Clean 1 x Hang Clean 3 x Front Squats Build to heavy set Push Jerk (8 Minute EMOM) 1 x Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 50 chest to bar pull-ups *Every 90 seconds complete 4 ball cleans 70/45kg 40 strict handstand push-ups *Every 90 seconds complete 30 double Unders 30 bar muscle ups *Every 90 seconds complete 10/6 c ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In your partner’s 3x 100m run 6 x partner burpee over hollow hold (3 each) Fire Relief Workout (Time) 60 Power Clean 60/40kg *top of every minute complete 4 Burpees over the barBoth partners com ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata 1 Legged Kettlebell Deadlift (alt sides) Hollow Hold Deadlift (20 Minutes 6 x 3 – 75 %) 17/01/2020 (Time) 10 – 1 Strict Pull-ups / Bar Muscle Ups (rx+) Front Squats ... 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