CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM) Minute 1-3 1 x clean pull 1 sec pause @ knee 1 x power clean 2 sec pause in catch 1 x power clean Minute 4-6 1 x power clea ... 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 Paused Front Squat (15 Minutes 5 x 4 @ 2 Sec Pause same weight ) 13/10/2021 (3 Rounds for reps) 3 x 3 Minutes Rounds 12/8 Cal ... Continue Reading

CrossFit D.E.C.K – CrossFit Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then max reps Sit-ups 6 min cap Shoulder Press (15 minutes 5 x 4 @ same Weight) 12/10/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Hold (No Measure) 2 Minute hang From Rig 3x 20 Sec Hollow Hold 20 Sec Superman Hold Pull up Progress (No Measure) 5 Rounds 5 Tighty STRAIGHT leg Arch to hollow 5 sec Hollow Hold Then 5 Rounds 5 Arch to Hollow into ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 1 (Time) 10 rounds 3 ring muscle ups /6 push-ups 6 double kettlebell burpee deadlifts 16/12kg 10 rounds 4 bar muscle ups/8 v-ups 6 double kettlebell snatch Then- slow this down 20 snatch (increase weigh ... Continue Reading