CrossFit D.E.C.K – CrossFit Chest warm up (No Measure) 3 x 10 x Pass Through 10 x Racked bar row 10 x Hollow rocks Bench Press (15 Minutes 5 x 5 @ 80%) 24/09/2016 kettle bell partners (AMRAP – Rounds and Reps) In pairs 20 minutes AMRAP 400 ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Hatch Cycle Front Squat (Week 5-1) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (Week 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (16 Minute E2MO2M) Every 2 Minutes First 4 Rounds 2 x Cleans 1 x Split Jerk Last 4 Rounds work to Heavy 1 x Clean an ... 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 (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or r ... 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 Hatch Cycle Front Squat (week5-1) 5 reps70% 4 reps 80% 3 reps 85% 3 reps 90% Hatch Cycle Back Squat (week5-1) ... Continue Reading