CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 02/04/2016 parter run (Time) Partner work out 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Deadlift (20 minutes 5 x 5 @ 70%) Heavy Back Nancy (Time) 5 Rounds for time 400m 15 Back Squats 70 / 50 kg 20 min cap

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Snatch (12 Minute EMOM) 4 Minutes @ 65% 2 x Snatch Pull 1 x Power Snatch 1 x Hang Snatch 4 Minutes @ 75% 1 x Snatch Pull 1 x Powe ... 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 Ring Warm up (No Measure) Ring support 15 seconds Progression: (1) Hold 5s res ... 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 6 x 3 @ 75 %) 29/03/2016 (2 Rounds for reps) 8 minute AMRAP 8 Power clean 8 Push press 8 Toe to ba ... Continue Reading