CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Banded Shoulders 3x 5 Down ward dog to push up 10 Dead Bugs 10 Mountain Climbers Skill strength (Checkmark) 4 rounds not for time 20 hollow rocks Max set ring dips/push ups 5 tuck to invert with LONG a ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (5 sets of complex all at 70% 1 clean pull 1 hang power clean 1 front squats 2 jerk) 25/5/26 (4 Rounds for reps) ... Continue Reading

CrossFit D.E.C.K – CrossFit Bench Press (4 X 5 – 70%) Ftd2 pairs (Time) In pairs Rd for Rd 12 rounds 10 double dumbbell thrusters 2×22.5/15kg 10 burpees over dumbbells

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 1 min side quad stretch each side 1 min glute wall stretch 3x 5 slow squat into 5 jumping 10 beat swings 10 mountain climbers Front Squat (4 X 3- 70%) Wfp3 (Time) 4 rounds 25 Pull-Ups 400m run/mach ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (Checkmark) 3x 10 kb staggered leg RDL 10 single arm swing each side 10 sumo deadlifts Deadlift (3 x 5- 70%) Ftd2 (4 Rounds for reps) 4 X 3 min rounds with 3 min rest 15/10 calorie bike 15 power snatch 40/30kg ... Continue Reading