CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Octane 4 + 5 (AMRAP – Rounds and Reps) In Pairs 8 Minute AMRAP One round for one round 15 Ground to Overhead 40/25 kg 30 Double Unders Then ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (12 Minute EMOM ) 2 x Squat clean Working to a heavy 2 RM Not touch and go 04/05/2015 Every 2 Minutes for 12 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpee Box Goblet (AMRAP – Reps) 8 Rounds Alternating Burpee Box Jumps Goblet Squats 16/12kg Saturday ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds 27/01/2017 Clean Lunge run (AMRAP ... Continue Reading