CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump ( one partner is in plank ) 50 Toe to Bar ( one partner i ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch 23/06/2017 pull snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (12 Minute EMOM) 4 Minutes 65 % 2 x Deadlift 1 x Hang Clean 2 x Clean 2 x Split Jerk rest 1 min 3 Minutes 1 x De ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Push Press (15 Minutes 5 x 2) Warm up then work to heavy in 5 sets only Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air Warm up (No Measure) In 3 teams ride 100 Cal change every 30 sec Hatch Cycle Front Squat (Week 6-1) 5 reps 65% 4 reps 75% 4 reps 80% 4 reps 80% Hatch Cycle Back Squat (Week 6-1) 6 reps 70% 6 reps 8 ... Continue Reading