CrossFit D.E.C.K – CrossFit Press & Pull (No Measure) 5 minutes Shoulder mobility then 3 x 30 sec Scorpions 30 sec Arc to hollow 30 sec shoulder press Push Press (15 Minutes 3 x 5 @ 75 %) 09/11/2015 Burpee Clean (Time) For Time 10 Burpee 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Tabata Toe and Top of Push (No Measure) Tabata Toe to Bar and Top of Push up Hold 8 Alternating Rounds Back Squat (15 Minutes 3 x 2 @ 80 &# ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Hollow Superman (AMRAP – Reps) Alternating Tabata 8 Rounds Hollow Hold Superman Hold Tabata Pull Push (AMRAP – Reps) Alternating Tabata 8 Rounds Strict Pullups Push ups 28/05/2016 (Time) For time 500m r ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Snatch Balance (15 Minutes Heavy Complex) 2 x Snatch Grip Push Press 1 x Snatch Balance 1 x Over head Squat CrossFi ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (16 Minute E2MO2M) Every 2 min Perform 1 x Clean 3 x Front Squat 1 x Split Jerk 60% – 65% – 70% – 75 ... Continue Reading