CrossFit D.E.C.K – CrossFit Optional sunday (Time) 5 rounds 7 ring muscle ups 6 strict handstand push-ups 5 squat cleans 90/60kg (add 5kg per Rd) Rest 4 minutes then 10x 6 bird dog rows each arm 24/16kg 4 bar muscle up

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m run 3x 5x push-ups 5x wide push-ups 5x diamond push-ups 10x Kang squats 10x push-press Bench Press (5 X 4 – 70%) Superset each set with 10 x bent over rows 15 minutes 09/03/2019 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 20m walking Single kb shoulder activation (each side) shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seco ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thruster (15 Minutes 3 x 3 @ 75%) 07/03/2019 Dumbell Time (Time) 5 Rounds 200m Run 10 Toe to Bar 10 DB Power Cleans 22.5/15 kg 10 Thrusters 22 ... 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