CrossFit D.E.C.K – CrossFit Open gym (No Measure) 1-8 Ring muscle ups / 2-16 Ring Dips 8-1 Hang power cleans 95/65kg Rest 2 mins 24-18-12 Chest to bar pull-ups Toes to bar Double dumbbell shoulder to overhead 2×22.5/15kg Rest 2 minutes then 5x ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m Run Then 3x 10m Lunge and Reach 10m Backward Lunge 10m Sumo Squat walk 10m Hip Stretch 10m duck walk 10m Inch Worm Walshy 142 (Time) 71 Back Squats 40/30kg Then 3x 800m Run in vest or with 9/7kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Deadlift (4 x 3 – 70 %) 20 Minutes 27/01/2016 push pull (Time) 5 Rounds for time 5 Strict Pull ups 10 Handstand Push ups 5 Power clean 80 / 50 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch ready (No Measure) 20 shoulder activation shrugs 20 Change plate shoulder cranks Then 2x 5x snatch deadlift 5x snatch pull 5x power snatch 5x heaving snatch balance 5x overhead squat 5 x snatch balance Snatch (1 X ... Continue Reading

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