CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 3 x 3 @75 % – 2 x 2 @ 80 %) Pause on all jerks in lock o ... Continue Reading

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 Strict Toes-To-Bar (10 minute EMOM 3 -5 reps) 26/11/2015 run sit jump rest (Time) 5 Rounds for time 400m Run 15 Sit ... 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 25/11/2015 Bear complex biathlon (Weight) 25 Minutes in partners alternating complete 3 x Bear complex 1 x Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (12 Minute EMOM ) 1 x Snatch Pull 1 x Snatch @ 70 % 24/11/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Power Snatch 50 / ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Jerk (15 minutes 5 x 1) Push press + Push jerk All at 70 % of Jerk 1 + 1 x 5 sets Back Squat (15 Minutes 5 x 3 @ ... Continue Reading