CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Lines Warm Up 9/01/19 (AMRAP – Rounds) 30 Minute EMOM Minute 1: 200m Run Minute 2: 20 Push Press 50/35kg Minute 3: 50 Double Unders Minute 4: 12 Burpees over the Bar Minute 5: 20 Front R ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean B (No Measure) Hip/ Ankle mobility Then 2x 5 x Clean Take off 5 x Clean shrugs 5 x Clean hip Drops 5 x Mid Thigh Clean 10x Front Squat Clean (3 x 2- Mid Thigh Clean) 5 Minutes for 3 x 5 Top Down Segmented Clean Pull ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10m duck walk 10m crab walk 10m lunge and reach Push Press (3 x 5 – 70 %) 15 Minutes Radford the Manford (AMRAP – Rounds and Reps) In pairs cos Radford needs a friend. 24 Minute AM ... Continue Reading

CrossFit D.E.C.K – CrossFit Three is better than one (No Measure) In a three 45 Rounds 2 Ring Muscle Ups/ 4 Strict Pull-ups 4/2 Ball Cleans Partner A works, Partner B rows/ rides 8/6 Calories, Partner C Rests

CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading