CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In a train 2x each 20/15 calorie air bike 8m Emu walk 8m Lunge and twist walk Deadlift (8 x 2- 70%) 20 Minutes 12/10/2018 (AMRAP – Rounds and Reps) 12 Minute AMRAP 3 bar muscle ups 6 box jum ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 split jerk 10 power clean 10 front squats Split Jerk (15 minutes- 2RM) 11/10/18 (AMRAP – Reps) 18 Minute AMRAP 10 Cleans 60/40kg 10 Jerks 60/40kg 200m Run 8 Cleans 70/50kg 8 Jerks 70/50kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up box rings (No Measure) Skill Work Warm Up: 6 EMOM Supine Rows Box Handstand Push-ups Pick a number you can hold with perfect form. 10/10/2018 (Time) In Pairs 100 Toes to Bar 80 Deadlifts 100/70kg 60 Chest to Bar P ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 shoulder cranks 10 Power snatch 10 Overhead Squats Snatch (Every 30 Seconds for 8 MInutes) 1 Snatch 1 Hang snatch- 65% 09/10/2018 (Time) 10 Rounds 6 Ring Dips 3 Power snatch 61/43kg 20 Doubl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes plate ankle mobility 3x 10 Kosak squats 10 Mountain climbers 10 reverse glute bridges Back Squat (6 x 2- 90%) 20 Minutes 8/10/18 (AMRAP – Rounds and Reps) 16 Minute AMRAP 16 Wall b ... Continue Reading