CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle Mobility then 3 x 6 3 second descent / 2 second pause back squats off rack (barbell) immediately into 10 x jumping Squats Back Squat (20 Minutes 5 x 3 – 85 %) 11/12/2019 All the B ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobilities (No Measure) Wrist spins Elbows turns Shoulder circles Hip circles Knee circles Ankle flips Warm-up (No Measure) 3 x 10 x Banded Lat Pull-downs 30 Second Handstand Hold 10 x Power Snatch Strict Toes-To-Bar (6 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 13 (AMRAP – Rounds and Reps) 6 minute AMRAP 10 alternating leg crunches 10 plank taps 10 lizard legs 10 gymnastics crunches Empty bar warm up (No Measure) 2 x With empty bar 5 x Power Clean 5 x Hang Clean 5 x Spl ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 8 Dec (Time) 3 rounds 20 chest to bar pull-ups/push-ups 15 strict handstand push-ups 10 bar muscle ups/strict pull-ups 5 power clean and jerks *Each round increase weight. 65/70/75 kg Rest 2 minutes then 10x 2 ring ... 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