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 (12 Minute E2MO2M) Start @ 70 % Go up by 5 % every lift for 6 Rounds 30/09/2015 12 min shouder clean dead lunge (AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Ring Rows (odd minute 5 – 10 reps) Ring Push Up (Even minute 5 – 10 reps) Ring push up feet on box parallel with floor at bottom10 min ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Malcom Battle (No Measure) 15 mins knock outle shuttles Single malcom Tyre Flip Relay (Distance) 10 Minutes In teams 25 meter tyre F ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps2 min wrist strech Handstand hold (8 Minute of minute on minute off) 4 attempts wall holds free standing Clean (8 Minute EMOM) ... 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 19/03/2015 (Time) 5 rounds For Time 800m Run 15 Hang Power Snatch 30/20kg 20 Back Squats 30/20kg