CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round 30/09/2019 (Time) 3x 400m row 21 kettlebell swings 12 ring rows 30/09/2019 (AMRAP – Reps) 5 minutes max effort b ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 2 rounds 10 ring muscle ups 20/15 calorie bike 30 chest to bar pull-ups 40 double unders 10 bar muscle ups 20 strict handstand push-ups 30 toes to bar 40 double Unders *Rest 3 mins Then 10 rounds 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Push-ups changing width 10 x Change plate flyes 10 x Kang Squats Bench Press (4 x 4- 70%) 18/09/2019- Partner Dumbbells (AMRAP – Rounds and Reps) In Partners 35 Minute AMRAP Buy in 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x 10 x Pass-through 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (1 x 1 – EMOM) 2 Minutes ( Same weight) 1 x Snatch pull 1 x Power Snatch 1 x Overhead Sq ... Continue Reading

CrossFit D.E.C.K – CrossFit Gymnastics stability (No Measure) 3 Rounds 10 x Bent over rows 4 x Tuck to Invert 20 Second top of ring support hold 20 Second isometric top of pull-up hold/ hollow hang hold 26/09/2019- Interval Thursday (4 Rounds for re ... Continue Reading