CrossFit D.E.C.K – CrossFit Optional Sunday (No Measure) 8 AMRAP 8 chest to bar pull-ups 8 handstand push-ups 8 calorie air bike legs only Rest 1 min 4 minutes Max ring muscle ups *Every break 4 hr push ups*

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 toes to rings 16 Snatch 60/40kg – 55% 40 to ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thruster (20 Minutes 3RM) Allstar Workout 1 (AMRAP – Rounds and Reps) Teams of Three 7 Minute AMRAP 7 Burpee Box Jumps 24/20 inch 7 Thruster ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Strength Vs Strategy (Weight) 6 Minute EMOM 3 x Deadlift 2 x Hang Clean 1 x Jerk Bestie Barbell (AMRAP – Reps) In teams of Th ... Continue Reading

CrossFit D.E.C.K – CrossFit Kids 5+ Warm-up (No Measure) Dodgeball warm up Teens Week 4 (No Measure) Snatch- technique with sticks then 6 EMOM 1 snatch pull 1 snatch 2 burpees over bar Workout 2 rounds of 1 min 30 stations. 20 second transition. Bur ... Continue Reading