CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Bar tuck pull to invert x 5 Progression: Heels to bum – knees to chest Skills test One round only 0-2 minutes 1 Max effort Strict T ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternating single leg tuck Then m ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (15 Minutes Heavy Complex) 2 x Power Snatch 2 x BTN Push Press 4 x Overhead Squat 9/09/2016 bar chest overhead l ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Back Squat (20 Minutes 4 x 2 @ 80  ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (20 minutes 5 x 3 @ 75%) 28/03/2017 4 x 5 emom (AMRAP – Rounds) 4 x 5 Mi ... Continue Reading