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 Front Squat (5 x 3 in alternate EMOM) 10 min EMOM Odd Minute 3 Front Squats from ground @ 65% Even Minute 20 second ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Breast Cancer awareness Week Saturday (Time) Partner Workout 100 Dead lift 2 x 32/24 kg 200m Famer walk 2 x 32/24 kg 10 x 10m Front Rack Lunge walk 32/24 kg Then 42-30-18 Kettlebell swing 32/24 kg Toe to bar Then 10 x 10m ... Continue Reading

CrossFit D.E.C.K – CrossFit Breast cancer awareness Wod 5 (Time) BroManda for time 9-7-5 Ring muscle ups Squat snatch 60/40 kg *Each partner completes their set and movement before moving onto the next movement / set. I.e. partner 1 does 9 muscle up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 active shoulders 10 arch to hollow 10 air squats Pullup max effort (3 Rounds for reps) Take 6 minutes to find 3 sets of max effort unbroken pull-ups (one set every 2 minutes) Power snatch 10EMOM ... Continue Reading