CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 6 x 3 @ 80%) 14/01/2019 Hang on (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Hang Power Clean 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Khan porter deathish (No Measure) 50 Ring muscle ups *5 burpees at the top of every minute Or 50 anythings *Top of every minute 5 burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded hip distractions 2x 10x Lunge and reach 10x Hip Sweepers 10x Jumping Squats focus on explosive power Thruster (work up to a Heavy 3RM from floor) 12 Minutes 12/01/2018 (Time) In partn ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 15/12 Calorie Bike 15m Lunge 20 Air Squats Back Squat (6 x 3 – 65 %- Tempo down with Pause) No more than 65 % 3 Seconds down. 2 Second Pause at bottom. Power out of bottom. 11/01/201 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch B (No Measure) Y, T, A Scapula Holds – 10 Seconds x 3 20 x Shoulder Shrug distractions 2 x 30 Seconds bottom of the Squat then 2 x 5 Drop Snatch 2 x 5 Hip Snatch 2 x 5 Snatch Deadlift 5 x 1 Hang Snatch + Belo ... Continue Reading