CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (20 Minutes to find 1 RM) CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K, CrossFit D.E.C.K – CrossFit 19/12/2015 (Time) For time in teams of three 10 x 20 m sand bag run 20 lateral jumps 20 m sand bag run 10 x 20 m lunge walk 200 Shoulder to Overhead 40 / 30 kg 10 x 20 m lunge walk 10 x 20 m sand bag run ... Continue Reading

CrossFit D.E.C.K – CrossFit 18/12/2015 (Time) For Time 1600 m Run 50 Med Ball Clean 10 / 7 kg 40 Toe To Bar 30 Power Snatch 50 / 35 kg 20 Box Jump 24 / 20 inch 10 Overhead Squat 70 / 45 kg 20 Box Jump 24 / 20 inch 30 Power Snatch 50 / 35 kg 40 Toe T ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat High-Hang Clean (20 Minutes to find Heavy 3 Position Clean) 1 x Hi Hang Clean 1 x Hang Clean 1 x Clean 04/05/2015 Every ... Continue Reading