CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 5 Minutes ankle mobility 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat Snatch (10 minute EMOM ) All Rounds @ 70% 1 hang snatch 1 snatch 13/09/2017 vom central (Time) For Time 1-10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up shoulder 2 (No Measure) 3x 10x shoulder cranks (2x change plates) 10x arch to hollow 10x Push-ups Tabata change up (AMRAP – Reps) 4 minute Alternating tabata Double Unders Lunges 12/09/2017 swing a ding (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner hamstring lowers- focus on slow lowering and control. 3x 10 Branson flips 10 Branson ups 10 Branson flyes with change plates Bench Press (5 X 5 ) Superset each set with 10 X bent over plate fl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 Shrug 5 Muscle snatch 5 Behind the Neck Push press 10 Power Snatch 10 arch to hollows Grace’s Wod 5 (AMRAP – Rounds and Reps) 17 Minute AMRAP 7 Chest to Bar Pull-ups 7 Power Snatch 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Metcon (Time) 5 rounds -11 deadlifts 110/75kg -9 toes to bar 8 chest to bar -1 bar muscle up *Rest 2 minutes* -36 dumbell snatch -36 burpee box jumps -18 dumbell snatch -18 burpee box jumps -9 dumbell snatch -9 burpee box ... Continue Reading