CrossFit D.E.C.K – CrossFit Power Snatch (12 Minute EMOM) 4 Minutes @ 60 % 2 x Snatch Pull 2 x Hang Power Snatch 4 Minutes @ 70 % 1 x Snatch Pull 1 x Hang Power Snatch 1 x Power Snatch 4 Minutes @ 80 % 1 x Snatch Pull 2 x Power Snatch Po ... 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 Front Squat (20 mins 3 RM) 09/06/2016 df 1 (Time) 3 Rounds For Time 30 Sec Hand stand hold toes to wall 20 Box Jumps count to ... Continue Reading

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 45/35kg Shoulder to O ... 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 The holy Grail (20 mins Work to heavy complex ) Unbroken 1 Power Snatch 2 Overhead Squat 3 Power Clean 4 Front Squat 2016 reg ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Steach (No Measure) 3 x 30 sec box hip streach 30 sec kettle bell hang Tabata Air Squats (No Measure) 8 Air Squats 10 Sec Down 10 Sec Up 10 Sec Rest Tabata Burpee Ketllebell Squat (AMRAP – Reps) 8 Rounds Alterna ... Continue Reading