CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Push Jerk (15 Minutes 4 x 2 @ 75%) 18/05/2017 Dead Sit Press (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Deadlift ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold 5 Minute Burpee BOX (AMRAP – Reps) 5 Minutes Max Effort Burpee Box Jump 24/20inc legs tabata (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Iron Chair 30 Seconds arch to hollow 30 Seconds jumping jacks For quality 4 rounds (AMRAP – Rounds) 3 strict toe to bar 6m unbroken HS walk (40 second hold) 9 hollow rocks 6min capIf u ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles Back Squat (20 Minutes HW -1 -1) 10 @ 60% 8 @ 70% 6 @75% 4 @ 80% 20/08/2018 Clean and jerk Push up (Time) For tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday suggestion 2 (No Measure) 12 minute EMOM Pick two movements to alternate between. I.e. Min 1: 6 bar muscle ups Min 2: 2 squat snatch Sunday for time (Time)