CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Pole sqauts Weighted Box Tabata hold / esentric pull up (AMRAP – Rounds) 3 x 5 second esentric jumping pull-ups 20 sec hollow hold 15/08/2017 muscle up biathlo ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Power Clean (5 Rounds of 90 seconds 3 reps ) 10 minutes warm up Octane 1 (Time) In Pairs 6 Rounds For Time 10 Deadlift 90/60 kg 10 Burpee Plate Jumps 10 Kettl ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Grace’s Throwdown Workout (AMRAP – Reps) 8 Minute AMRAP Clean Ladder 20 Cleans 20/25/30 kg 20 Cleans 25/30/4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Snatch Balance (15 minutes work to heavy) Lockie (AMRAP – Rounds and Reps) 18 minute AMRAP 11 over the bar burpees 8 Ring Dips ... Continue Reading