CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Challenge benchmark WOD (AMRAP – Rounds and Reps) 25 Minute AMRAP 10 hang power cleans 50/35 kg 15burpee 20situps 200m Run

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out April partner Saturday (Time) In pairs 100 Back Squats 60/40kg 400m Run * mystery * 50 x 10m 400 m

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walkBurpee wall ball over 60 inch box wall game 28/04/2017 Power hand dead wall bu (Time) For time 10-8-6-4-2 Hang Power Clean 70/45 kg Strict handstand push-ups Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat Snatch (12 Minute EMOM ) 3 Minutes @ 70 % 2 x thigh pause power Snatch 2 x Snatch Balance Rest 1 Minute 3 Minutes @ 80 % 1 x knee pause power Snatc ... Continue Reading