CrossFit D.E.C.K – CrossFit Masters mash up (Time) 21 15 9 Chest to bar pull-ups X2 double unders Then 5x 12 bar facing burpees 9 power snatch 50/35kg 6 bar muscle ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 mins hip mobility Then 3x 10x thrusters 10x power cleans 10x shoulder to overhead Age group qualifier 4 (AMRAP – Reps) In 8 minutes 45 thrusters 43/29kg 45 toes to bar 45 power cleans 45 chest ... 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 Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press 02/05/2019 bike again (5 Rounds for reps) 5 x 4 Minute rounds 12/ 9 Cal Bike 5 Double Kettlebell Push Jerk 32/24 kg 10 m ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Front Squat (6 Minute EMOM 3 x 75%) From floor 01/05/2019 row ring push (Time) 3 Rounds For time 500m Row 10 Ring Muscle ... Continue Reading