CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Wednesday Partner (AMRAP – Rounds and Reps) In Partner for 30 Minutes 42-30-18 Slam Balls Box Jumps Then AMRAP 30 Deadl ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( scale ) 2 x 5 second eccentric pull up Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 18/10/2016 lunge c& ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch High Pull Overhead Squat SW1: Snatch (12 Minute EMOM) 1-3 Minute 2 x Snatch pull 1 x Hang Snatch 70 % Rest 1 Minute 5-7 Minute 2 x Snatch Pull 1 Hang Snatch 80 %Rest 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk 15/10/2016 Parnter Saturday (AMRAP – Rounds and Reps) Partner 35 Minute Workout 200 double unders ( 25 each then change ) 10 Rounds 1 for 1 Partner A Han ... Continue Reading