CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner Sally up with ball 4 X 3: Push Press (80%) 15 minutes Friyay (Time) 21-18-15-12-9-6-3 Wall balls 9/7kg Toes to bar Deadlifts 80/55kg *Run 200m between sets*25 minute cap

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Handstand Walk (6 minu ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press 11/07/2018 5 x 5 Minute EMOM (5 Rounds for reps) 5 x 5 Minute EMOM Minute 1 – 15/10 Cals ride/row Minute 2 – 10 power clean and jerk M ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Power Snatch (10 Minute EMOM) 2 minutes @ 50% 2 minutes @ 60% 2 minutes @ 70% 2 minutes @ 80% 2 minutes @ 90% 1 x 2 Se ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Front Squat (20 Minutes 4 x 4 @80%) 10/07/2017 hand Chest Lunge (Time) For ... Continue Reading