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 Snatch Balance (10 Minutes EMOM) 50% 4 mins 60% Next 3 Mins 70% Next 3 Mins 1 X Power Snatch 2 x Snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Dip squat warm up (No Measure) 3 x 15 sec top of dip 15 sec bottom of dip 10 air squats 100 m run Queen Elizabeth (Time) In partners complete 12 Rounds 200m sand bag carry 12 ring dips 12 Squat cleans 60/40kg

CrossFit D.E.C.K – CrossFit Saturday Hurt Locker (Time) 10 Rounds for time 10 Strict Handstand Push ups 10 Body weight Deadlifts 400m Run

CrossFit D.E.C.K – CrossFit sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 Back Squat (20 Minutes 4 x 2 Reps @ 90 %) 10/06/2016 (2 Rounds for time) 1 – 10 Minutes For time 9 – 6 – 3 Squat Clean Thruster ... Continue Reading

CrossFit D.E.C.K – CrossFit Box Stretch (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec Nose to wall Handstand Hold Thruster (20 Heavy Complex) 1 X Push Press 1 X Push Jerk 2 X Thruster 09/06/2016 pull wall jump (AMRAP – ... Continue Reading