CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Soccer warm up Ball out/over shoulders/past rig= 3 burpees Why was the farmer arrested at the gym? He was punishing his calves…bahahahahah (Time) 15 hang power cleans 80/50kg 15 muscle ups 30 ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Iron Chair 30 Seconds arch to hollow 30 Seconds jumping jacks For quality 4 rounds (AMRAP – Rounds) 3 strict toe to bar 6m unbroken HS walk (40 second hold) 9 hollow rocks 6min capIf u ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk (20 Minutes Find 1 Rm) Snatch (20 Minutes Find 1 RM) Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Malcom Battle (No Measure) Knock out shuttles Single malcom Pull Push marathon (AMRAP – Rounds and Reps) 20 Minute AMRAP Top o ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips ... Continue Reading