CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Egg and Spoon Race Relay Penalty for dropped ball = 5 burpees whole team Pull-ups (5 EMOM- strict) Hit the same number each set The bunny Burner (Time) 1-10 Chest to bar Pullups Thrusters 60/40 kg Bun ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional easter wod (Time) 10 ring muscle ups (strict pullups/push-ups) 20 power clean 60/40 kg 400m run 10 bar muscle ups 20 push jerk @60/40 kg 400m run 10 wall climbs 20 squat snatch @ 65 % 400m run

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 mountain climbers 10 arch to hollows 100m run 15/04/2017 (Time) In Pairs: 20 Rounds for time (1 for 1) 3 Strict Handstand Pushups 6 Chest to Bar pullups 12 Deadlifts 90/50kg 24 Double Unders

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Power Snatch (12 Minute EMOM then 2 RM) First 4 minutes 1 x Snatch pull 70% 1 x Hang power snatch 1 x back of the neck push jerk ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (10 Minute EMOM 3 – 5 reps) Scale is Alternating EMOM Ring Rows 3 – 5 reps Ring Dips 3 – 5 ... Continue Reading