CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug high elbows 10 Hang Power Snatch 10 Overhead Squats Skipping (No Measure) 2 Minutes Double Unders CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk 29/09/2016 hand sit air run (Time) 10 Rounds For Time 10 Handstand Push ups 15 Sit ups 20 Air Squats 400m Run 40 min cap

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 (16 Minute E2MO2M) Every 2 Minutes First 4 Rounds 2 x Cleans 1 x Split Jerk Last 4 Rounds work to Heavy 1 x Clean and Jerk Gra ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA Muscle-ups (5 Minutes Max Effort) Scale is max strict pullups or banded pullups then complete same reps of push-ups or ring dips before con ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes work to 2 RM) 26/09/2016 (AMRAP – Rounds and Reps) 12 minute AMRAP 12 Wallballs 10/7 kg 12 Burpe ... Continue Reading