CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400 ... Continue Reading

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 EMOM) 4 min emom 1 x clean pull 1 x hi hang clean 4 min emom 1 x clean pull 1 x hang clean 1 x jerk 4 min emom 1 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... 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 13/07/2015 (8 Rounds for reps) In 2 Minutes Complete Max effort Power snatches 60 / 40 kg Rests 2 mins In 2 Minutes Com ... 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 Whit 2 (Time) 5 Rounds for time 5 Handstand Push up 10 Deadlifts 80/55kg 10 min cap 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP A ... Continue Reading