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 02/05/2016 (AMRAP – Rounds and Reps) 8 minute AMRAP 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Rope Climb (No Measure) 10 Minutes Rope Climbs 30/04/2016 Partner (AMRAP – Rounds and Reps) 30 Minute AMRAP Partner Wor ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 29/04/2016 (AMRAP – Reps) 2 Rounds in 30 Minutes 2 mins working 1 min Rest Sumo High Pull 35/25kg Burpee Broad jump Row (cal) ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Push Press (20 Minutes 5 x 3 @ 85 % ) 28/04/2016 (Time) For time: 21 Squat Cleans 60/40kg 15 Thrusters 60/40kg Clean & Jerks 60/40kg

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (16 minutes E2MO2M) Start @70% then work for a 3RM Every 2 minutes for 8 rounds 27/04/2016 (Time) 5 Rounds for time 200 Run 3 ... Continue Reading