CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Split Jerks Push Jerk (10 minute EMOM) Work to heavy 1 x Power Clean 1 x Hang Squat clean 2 x Push jerk 0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (No Measure) 1-6 Bar muscle ups Squat cleans 90/65kg 3 rounds 15 chest to bar pull-ups 30 double unders 15 handstand push-ups 30 double Unders 6-1 Ring muscle ups Push jerk 90/65kg 6 emom (No Measure) 1 le ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up Saturday double girls (Time) In Pairs Double Fran 42-30-18 Thusters 43/30 kg Pull ups Then Double Grace 60 Power clean and jerk 60/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 3 Rounds 10 Scorpions 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Deadlift (20 Minutes 3RM Not Touch and Go) 09/06/2016 pull wall jump (AMRAP – Rounds and Reps) 8 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 5 Minutes ankle mobility 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Overhead Squat (6 Minute EMOM) All at 75% 1 x Pause Hi pull 2 x Power Snatch 2 x Overhead Squat 28/07/2015 (T ... Continue Reading