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

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata deady ready (alternating) Top of Plank plate step ups Suitcase deadlift 1 x kettlebell (alternate sides each set) Deadlift (6 x 3 – 75 % ) 15 minutes 05/12/2019 – Push pull inte ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Banded Lat Pull- downs 10 x Shoulder Cranks 10 x Bent over Y / T’s 2 x Change plates Tabata Hollow hollow rocks Plank hold Strict Toes-To-Bar (6 Minute EMOM alternating ) Strict Pull up ... Continue Reading