CrossFit D.E.C.K – CrossFit shoulder stretch (No Measure) 5 minutes Shoulder mobility Band Arc to Hollow YMCA 17/02/2016 (AMRAP – Reps) 1 – 12 Minutes Run 800 m then amrap 10 Hand release push ups 10 Left arm Kettlebell snatch 24 / 16 kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Hang Clean (12 Minute E2MO2M) Every 2 minutes complete all @ no more than 70 % 1 x Hang Clean 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Paused Front Squat (15 mins 5 x 3 with 3 sec hold in bottom of 1st rep) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m Valentine’s Day tomorrow bring a partner today (AMRAP – Rounds and Reps) 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Muscle-ups (10 Minutes Practice ) Hang Snatch (10 Minute EMOM) Start @ 70 % increase every 2 minutes 2 x Snatch High Pull 1 x Hang Snatch ... Continue Reading