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 Back Squat (20 minutes 5 x 4 @ 85 %) 09/09/2018 run power clean and jerk (Time) 3 rounds for time 400 m run 10 Power clean and ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Reverse Tabata Air Squat 10:20 work rest. Midday metcon 28/08/19 (Time) 18 med-ball cleans 18 gymnastics crunches 21 slam balls 21 down ups 24 med-ball cleans 24 gymnastics crunches 27 slam balls ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3 rounds 1oom run while one partner holds hollow (then swap) 20m wheelbarrow each Tabata Ab-cessory work (AMRAP – Reps) Alternate between Sit-ups Gymnastics Crunches 06/03/2018 (Time ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Shoulder warm up bell (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x single kettle bell deadlift Ab 7 (Time) 10 – 1 V-ups (Complete 1 wall climb between sets) 6 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday 27.10.19 (Time) Nb: optional. You do not have to do this/ or change things to suit you. 👌 21-15-9 Toes to bar Back squats (off rack) 100/70kg 15-12-9 Bar muscle ups Strict handstand push-ups 9-7-5 Ring muscle up ... Continue Reading