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

CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks Bench Press (15 Minutes 5 x 5 @ 80%) 24/09/2016 kettle bell partners (AMRAP – Rounds and Reps) In pairs 20 minutes AMRAP 400 ... Continue Reading