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

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 11/09/2015 Team series D/U Row Step up (Time) For time: Females complete: 100 double-u ... 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 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