CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Push Press 10 reps Overhead squat 10 reps Star Jumps Snatch Balance (15 Minutes 2RM) 12/07/2017 pull snatch over sit (AMRAP – Rounds and Reps) 15 Minute AMRAP 2 Strict Pull up 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (10 minutes 2 max effort sets) 11/07/2017 dumbell is my friend (Time) For time 3 Rounds 30 Alternating sn ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles30 minutes for Squats Hatch Cycle Front Squat (Week 9-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 85% Hatch Cycle Back ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Saturday 6 k pull run (Time) For Time 15 – 1 Run 400 m Pull up