CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (10 Minutes EMOM) All @ 60% 1 x Snatch pull Pause at Hang 1 x Snatch 3 x Over head 18/05/2016 Partner ToeLunge Slam (2 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 17/05/2016 (Time) For time Run 600m 10-8-6-4-2 Deadlift 100/70kg Push up Run 600m Tabata Hang Clean/ sit up (AMRAP – Reps) 8 Alternating Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 5×4 all @ 80%) Rope Climb (No Measure) 10 Minutes Rope ClimbsIf doing Fran practice pull-ups If doing R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Warmup 30 sec inchworms 10 eagles 10 air squats 100m run 14/05/2016 (AMRAP – Reps) 4 min AMRAP 6 Meter handstand walk / bear crawls * score is amount of laps completed* 14/5/2016 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 1 minute skipping 10 arch to hollows 5 power snatch 5 overhead squats 13/05/2016 (Time) 21 squat snatch 60/40 42 pullups 21 box jumps 24/20 inch 50 double unders 15 squat snatch 70/45 30 chest to bars ... Continue Reading