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 Saturday Partner Fun (3 Rounds for reps) In Partners In 8 Minutes Complete Run 800m 4 Rounds of Cindy (5 pull up,10 pus ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms Thruster (15 minutes find 3RM) 31/07/2015 (AMRAP – Reps) 2 Rounds For Time 2 Minutes Row for Calories Rest 1 minute 2 Minutes ... Continue Reading

CrossFit D.E.C.K – CrossFit Overhead warm up (No Measure) 3x 30 sec Pass through 30 sec Over head Squat 30 sec Inch Worms High-Hang Snatch (8 minute EMOM 3 Position Snatch) 3 position Snatch 1 x hi hang snatch 1 x hang snatch 1 x full snatch 4 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Hughie (Time) For time 50 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Muscle up 10 Clean and Jerk 50/35 kg 40 Burpee 5 Pull ups 3 Chest to Bar 1 Bar Mus ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Toes-To-Bar (odd minute 5 – 10 reps) Try strict or toes to rings Handstand Push-ups (even minute 5 – 10 reps) 12 minute EMOM 28/07 ... Continue Reading