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

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 kettle bell deadlifts 10 air squats 100m run Radford and a mate (Time) In partners complete 40 rounds 5 Ring Push up 5 Supine Ring rows 5 Deadlift 110/80kg *Each partner will complet ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 front squats 10 push press 10 power clean Squat complex (10×3) 10 Minute EMOM 1 Squat clean 1 Cluster 1 Push pressAll sets at same weight close to 80% 1 RM Thruster 06/01/2017 7 chest t ... Continue Reading