CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 wall shoulder rotations Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Swing for your supper (Time) 10 ring muscle ups Then 5 rounds: 10 c ... 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 Push Jerk (16 minutes heavy complex) 8 two minute rounds Work to heavy 2 x Thruster 3 x Push Jerk 12/09/2016 Snatch Run Push ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/15 kg Grace’s workout 2 (AMRAP – Rounds and Reps) 12min AMRAP 3 Rounds 8 Deadlift 42/70/100 kg 3 Kip HSPU 3 Rounds 8 Deadlift 42/70/10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Overhead Squat (10 minutes 5 x Complex) Start @ 50 % and increase to heavy 1 x Power Snatch(2 sec pause at Hang ) 1 x Hang Power ... Continue Reading