CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Clean 10 Scorpians Push Press (15 Minutes 4 x 5 @ 75 %) 15 Minutes 26/10/2017 Push the jerk (Time) 12-9-6 Power Clean Push jerk 60/40kg 9-6-3 Power Clean 70/45kg Pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted 6 minutes EMOM (alternating) 6 minute EMOM 10 Pistols (20 Air Squats) 10 m handstand Walk (20m Bear crawl) 25/10/2017 12 Rounds of dead (Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10x Pass throughs 5 shrug 5 shug and catch 5 hang power snatch 5 overhead squats Snatch (6 x 2 Hang Snatch- 75 %) 8 Minutes to warm up then 6 minute EMOM The Bouncy Snatch (Time) 5 Rounds -50 D ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Front Squat (5-4-3-2-1-1-1) 5- 70% 4- 80% 3- 85 % 2- 90% 3 x 1- heavy 20 mins Double d ... Continue Reading

CrossFit D.E.C.K – CrossFit Choose your own ending -optional wod (Time) Choose either 10 rounds -1 legless rope climb -2 ring muscle ups -3 strict handstand push-ups *20 double unders each set* OR Pick 3 challenging movements you wish to work on tha ... Continue Reading