CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Jerk (15 Minutes 5 x 3+ 2) 5 sets @ 70% of push jerk 3 x push press 2 x push jerk 18/08/2016 burpee DT (Time) 3 Rounds for tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch Skipping (No Measure) 2 Minutes Double Unders Power Snatch (5 Minute EMOM) Barbell only 20/15 kg 5 x Hang Hi Pu ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Air Warm up (No Measure) In Teams of Three ride 50 Cal change every 30 sec 16/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat 14 E2MOM Riot Squat Clean Ladder (AMRAP – Rounds and Reps) 0-2: 15 Squat Clean 60/30kg 2-4: 12 Squat Clean 70/40k ... Continue Reading

CrossFit D.E.C.K – CrossFit