CrossFit D.E.C.K – CrossFit 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 Seconds press to handstand on wall 30 Seconds hanging L sit 01/05/2018 chalk (Time ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minutes work to work to 1 rep Heavy Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Clea ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Kids 5+ Optional Sunday (No Measure) 5-4-3-2-1-2-3-4-5 Clusters 70/45kg (add 5kg each set, then decrease back down) Ring muscle ups 10x double Unders (50,40..etc) Then 6 rounds 1 legless rope climb 3 wall climbs 100m run

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