CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 power clean Thruster (10 Minute EMOM of complex) 1 Squat clean 1 Cluster 1 Push press all sets at same weight close to 3 RM Thruster 06/01/2017 7 chest thruster toe ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Push Jerks Saturday mark (Time) All in Teams of Three For Time together 800 m Run 80 Deadlifts 60/40kg 80 ... Continue Reading

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