CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Flutter kicks Plank to push up transfers Snatch (3 Position Snatch- top down) 5 x 3 – work up to Heavy 1x high hang snatch 1x mid thigh snatch 1x snatch below the knees then 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Abbata (AMRAP – Reps) alternate between Hollow Rocks Gymnastics Crunches 29/05/2019 bikes (5 Rounds for reps) 5 x 4 Minute rounds 15/12 Cal Bike 15 Kettlebell Swing 24/16 kg 10 m Front Rack Lunge 40 m Deadball walk ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder warm up bell (No Measure) 200m Run then 3 x 10 x Mountain Climber lunge and reach 10x Side Plank Twists 10x Double kettle bell overs AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with li ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 20/15 kg Power Clean (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minutes work to wo ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Pull-ups (9 Minutes alternating EMOM) 5 second essentric Box handstand push up (9 Minutes Alternating EMOM) Strict Toes-To-Bar (9 ... Continue Reading