CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x Down up shuttle sprints Ab 3 (No Measure) 2 rounds for quality 15 hollow rocks 15 v-ups 30 sit-ups 30 second plank 6 minute cap 27/08/19 midday metcon (AMRAP – Reps) 20 minute EMOM 1: 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder mobility 3x 5x snatch pull 5x power snatch 5x snatch drops increasing depth 5x overhead squats 5x snatch Snatch (11 EMOM) 2 minutes 1 x snatch pull 1x power snatch 1x overhead squat ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3 minutes slow biking increasing intensity every minute. 26/08/19 run slam swing (AMRAP – Rounds and Reps) 20 minute AMRAP 200m row 20 slam balls 20 ball squats 20 down and up 20 box step o ... Continue Reading

CrossFit D.E.C.K – CrossFit Emom Sunday (AMRAP – Rounds) 5 min EMOM of each 5 minutes 3 x ring muscle ups/20 double unders 5 minutes 2x snatch 58kg / 4 burpees over bar 5 minutes 10 toes to bar/20 double Unders 5 minutes 4 strict handstand pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minutes skipping 3x 30 second pec stretch each side 10x push ups working out and back in 10x banded lat pulldown Bench Press (6 X 3 – 75% ) 15 minutes 24/08/2019 Swing and clean (Time) 15 ... Continue Reading