CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 jump in split position 5 start to split jump 10 drop jerks 10 split jerks Split Jerk (12 EMOM off Racks) 0-4 Minutes- 65% 3 Push Jerks 2 Split Jerks (2 second hold in catch position on 2nd sp ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in Partners 3 Rounds each 1 Partner holds bottom of squat with plate while partner 2 completes 15m squat to broad jumps fast feet return Back Squat (6 x 4 every 90 Seconds- 80%) Complete a set eve ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata bottom of the squat hold CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110#Weight 75/50kg Crossfit.com 221217 ‘the sold ... Continue Reading

CrossFit D.E.C.K – CrossFit Australia Day (AMRAP – Rounds and Reps) In Partners 26 Minute AMRAP 400 m Carton carry 32 / 24 kg (10 air Squat per change) 40 Front Squats 50/35kg 40 Shoulder to Overhead 50/35kg 40 Ball Slam 40 Hand Clap Push ups ... Continue Reading