CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat 24/05/2019 Rogue Ladder (Time) 5 squat clean 50/35 kg 4 squat cleans 60/40 kg 3 squat cleans 75/50 kg 2 squat cleans 90/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Back Squat (20 minutes 5 x 4 @ 80%) 23/05/2019 Rouge Chipper (Time) For Time 30/20 cal ride 60 Wall ball 10/7 kg 40 Sit ups 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving Warm-up 2 (No Measure) 3x 10 m high knees 3 inchworms 10 m heels to bottom 10 star jumps 22/05/2019 (Time) For Time 800m run 15 Toe to Bar 400m run 15 Toe to bar 200m run 15 Toe to bar 50 single arm devil swing 22. ... Continue Reading

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 21/05/2019 (4 Rounds for weight) 4 x 5 Minute EMOM 5 minutes 5 x Push Jerk unbroken @ 60% rest 1 minute 5 minutes 5 x Front Squ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tug Of War Tug offs Grizz Power (Time) In Teams of 2 100 Wall Balls 42-30-18 Deadlifts 100/70kg Handstand Push-ups 100 Wall Balls 42-30-18 Thrusters 40/30kg Pull-ups 100 Wall Balls Three of the most o ... Continue Reading