CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms25 minutes for squats Hatch Cycle Front Squat (week -10 ) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 75% Hatch Cy ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( SCALE 2 x 5 second eccentric pull up ) Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 18/10/2016 lunge c& ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat SW1: Snatch (12 Minute EMOM) 1-3 Minute 2 x Snatch pull 1 x Hang Snatch 70 % Rest 1 Minute 5-7 Minute 2 x Snatch Pull 1 Hang Snatch 80 %Rest 1 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit 5 girls for a Saturday (Time) For Time in pairs Diane 21-15-9 Dead lift 100/70 kg Handstand push-ups Then Isabel 30 Snatch 60/40kg Then Grace 30 Clean and Jerk 60/40kg Then Fran 21-15-9 Thruster 40/30 kg Pull ups Finish w ... Continue Reading