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 Turkish Get Up (10 EMOM 1 min per arm ) 10/09/2015 (AMRAP – Reps) Every 3 minutes for 15 minutes complete 6 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Demac Chipper (2 Rounds for time) 30 Clean and Jerk 60 / 40 kg 5 min cap Straight in to 30 Deadlift 30 Pull up 20 Hang Power Clean 20 Chest to Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch (12 min EMOM) Start @ 70 % and work till Max 1 x Hang Snatch Pull 2 x Hang Power Snatch Nancy (Time) 5 Rounds for time o ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle 26 min Partner (AMRAP – Reps) 26 Minute Partner AMRAP Partner A runs one 400M Partner B does AMRAP Hang Snatch 50 / 35 kg until A get ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Hang Clean (15 mins to find heavy complex ) 1 x Clean 2 x Hang Clean 1 x Split Jerk Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscl ... Continue Reading