CrossFit D.E.C.K – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 air squats 10 mountain climbers 100m run Push Press (6 x 2 Push Press, 1 Push Jerk- 75%) 15 Minutes 10/03/2017 (Time) 10-1 Thrusters 50/35kg *200m run between sets*25 Cap

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 100m run 10 push ups 10 arch to hollow Strict Toes-To-Bar (3 x max sets – 5 Minutes) Scaling option = floor sweepers 09/03/2017 (AMRAP – Reps) Double Tabata – Toes to Bar – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 3 position Snatch 30 seconds position 2 to 1 30 seconds position 1 to jump and catch 30 seconds air squats Front Squat (5×4 – 75 %) 20 Minutes 08/03/2017 (Time) For Time 9 Ring Muscl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 20m fast feet 20m high knees 30 sec inchworms 07/03/2017 (Time) In Pairs for time 4 x 400m run (1 for 1) Then: 10 Rounds (1 for 1) 10 Kettlebell swings 24/16kg 10 Burpees Then: 10 Rounds 10 Should ... Continue Reading