CrossFit D.E.C.K – CrossFit 3×5 back squat power superset (3×5) 20 minutes 5x at 70% 5x at 75% 5x at 80% Spend ten minutes warming up. Once at working sets superset back squats with 3-5 box jumps 32/30″ focusing on power. ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (12 Minute EMOM) 4 Minutes 2 x mid thigh pause power snatch 4!Minutes 2 x knee pause power snatch 4 Minutes 2 x touch and go powe ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Front Squat (25 Minutes 7 RM) 10 Minutes 3 x 3 @ 50% 2 sec pause parrlel 2 sec bottom Remaining 15 work to 7 RM 10/01/2017 (AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (12 Minute EMOM ) Working to a heavy 4 x 3 4 Minutes start @ 50% 3 x knee pause – Power Clean 4 Minutes 1 x knee pause – Pow ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional open gym wod (Time) 15 power snatch 4 strict muscle ups 12 power snatch 4 strict muscle ups 9 power snatch 4 strict muscle ups *Penalty for breaking = 100m run* Weight 60/40kg Then 5 rounds 8 chest to bar pullups ... Continue Reading