CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x (3rd with barbell) 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (10 Minute EMOM built to heavy) 1 Snatch 2 Overhead Squat Happy birthday Tame dawg Handstands ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Single Leg Kettlebell Deadlift Plank Reach Deadlift (15 minutes 5 x 3- 75%) 05/03/2020 (3 Rounds for reps) 4 x 3 Minute Rounds 15/10 Calorie Bike 6 Ball Cleans 70/45kg 15 Chest ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Bottom of Squat hold with Plate Hollow Rocks Back Squat (20 Minutes 6 x 3 – 80 %) 03/03/20 (3 Rounds for reps) 15 Minute EMOM Min 1: 10 Push Press 50/35kg Min 2: 20 Kettlebell Swings ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility 3x 10 x Kang Squats 10 x Power Cleans 10 x Split Jerks Clean and Jerk (Every 40 Seconds for 10 Rounds) 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk All at same weight Celebrate li ... Continue Reading