CrossFit D.E.C.K – CrossFit Sunday Funday is back! (Time) 10 Power clean and Jerk 70/50kg then 5 Rounds 400m Run 4 bar Muscle ups 8 Over the wall burpees 40m Sled Drag (forwards then backwards) 8 toes to bar 10 Power Clean and Jerk 90/60kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Mobility Snatch technique Clean and Jerk Technique Snatch (1 x heavy) 8 x 70% 6 x 80% 4 x 85 % 2 x 90% 3 attempts at a heavy lift Clean and Jerk (1 x heavy lift) 8 x 70% ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 100 Calories air bike in teams Strict TTB/ Hollow Hold 6 EMOM- alternating Max Unbroken Strict Toes to bar 40 Second Hollow Hold 28/03/2018 (Time) 5 Rounds 5 Bar Muscle Ups 10 Handstand push-ups 15 Bo ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Rig races Toe-knee (Time) In partners 51 burpees (old guy!) Then 29 rounds (1 for 1 to 28-last round synchro) 3 strict handstand push-ups 6 toe(knee)s to bar 7 goblet squats 32/24kg 51 burpees Then 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds bottom of the squat hold with plate 3x 10 each side calf pumps off plate Back Squat (5-4-3-3-2-2) 1 x 5- 70% 1 x 4- 75% 1 x 3- 80% 1 x 3- 85% 2 x 2- 90% 20 minutes 27 ... Continue Reading