CrossFit D.E.C.K – CrossFit DECK fit row (Time) For time 500 meter row rest 2 minutes 500 meter row score is total time DECKfit Benchmark (AMRAP – Reps) 8 Minute AMRAP Accending Ladder 3-6-9-12-15-18 etc Hang Power Cleans 50/35kg Shoulder to O ... 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 The CrossFit Total (Total Weight) 20 mins back 15 mins shoulders 15 mins dead

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees Tabata Strict Handstand / Sit up (AMRAP – Reps) 8 Alternating Rounds Str ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest 29/06/2016 Team (Time) For time Teams In Train complete: 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (12 Minute EMOM) 4 Minutes @60% 2 x Clean pulls 2 x Hi Hang Cleans 2 x Split Jerk Rest 1 Minute 4 Minutes @ 75 % 2 x C ... Continue Reading