CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10m lunge and twist 10m inch worm to push up 10m broad jumps 10m hamstring death march Deadlift (8 x 2- 80%) 15 Minutes 20/07/2018 (Time) 10-8-6-4 Ring muscle ups/ 2:1 toes to rings 20-16-12-8 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch (8 EMOM-work to heavy) 1 snatch 1 hang snatch 1 snatch balance 1 overhead squat 19/07/2018 (2 Rounds for reps) 2 x 4 Minute AMRAPs ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10x burpee down ups of the gym because it’s collld! Then 3x 10 arch to hollow 10 one arm front squats 10 power clean Push Press (8 EMOM-70%) 1 Power Clean 3 front squats 2 Push Press 18/07/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 box dips 10 plank to shoulder taps 30 second handstand hold 1 lap bear crawl Midline development Alternating Tabata L sit hold in rings 6m handstand walk 16/07/2018 (Time) 21-15-9 Handstand Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up box pistol (No Measure) 3 Minutes plate mobility then 5 minutes of pistol progressions Box Foot tucked behind ankle Rolling Clean and Jerk (10 x 1) Warm up to 75% then for 5 minutes perform 1x Clean and Jerk e ... Continue Reading