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

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m Together 4 Rounds of Cindy (5 pull up,10 push up ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Handstand Walk (10 Min EMOM) 03/06/2015 1 5 min AMRAP 5 Burpee 10 Push press 40/30kg 15 Air squats (AMRAP – Rounds and Reps) ... 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 Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Front Squat (20 mins 2 x 3 @ 90) 19/11/20 ... Continue Reading