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

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Split Jerk (15 min 3 x 2) 21/01/2015 (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 Push ups 10 Push Press 50/35kg 15 Dead lift 50/35 ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands a ... 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 12/09/2015 Team Series Clean and Jerk Ladder (AMRAP – Reps) As FF and MM pairs, complete as many reps as possible ... Continue Reading