CrossFit D.E.C.K – CrossFit Sunday option 1 of 100 (Time) 25 ring muscle ups *Top of every min 1x snatch 70/50kg 50 chest to bar pull-ups *Top of every min 5x double kB deadlifts 2x32kg 50 toes to bar *Top of every min 4x box jump overs 32″ Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Then 3x 10x jumping squats 10x banded lat pull downs 10x lunge and reach 27/4/19 (Time) 60 hang power cleans 60/40 kg *Top of every 2 minutes 10 burpees 45 Chest to bar Pull-ups /20 bar muscle ups *To ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities Tabata Strict Toe To Bar (AMRAP – Reps) 8 x 20 second Alternating Rounds Strict Toe to Bar Hanging L sit holdThis is warm up Split Jerk (6 X 2 – 80%) 20 minutes 26.4.19 (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Gregory Michael Sher (Time) In honour of Australian Gregory Sher who lost his life for his country on Januray 4th 2009. 10-9-8-7-6-5-4-3-2-1 3/4 Body Weight Cleans 20-18-16-14-12-10-8-6-4-2 Burpee Pull-ups 30-27-24-21-18- ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (last round with barbells) 5x hang to extension 5x high hang power snatch 5x hang power snatch 5x behind the neck push press 5x snatch balance progressively lower 5x power snatch mid shin+ overhead ... Continue Reading