CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (15 minutes) Find 3 RM 3 Reps @ 95 % of 3 RM 3 Reps @90 % of 3 RM 06/07/2015 (Time) 100 Double Unders Then ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl 04/07/2015 (Time) For Time Run 1600 m 80 Wall Ball 10/7 kg 80 Kettle bell swings 24/16 kg Run 800 m 40 Med Ball Cleans 10/7 kg 40 Pull ups Run 400 m 20 Box Ju ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 03/07/2015 (4 Rounds for reps) 4 Minute AMRAP 5 Back Squats 80 / 55 kg 5 Bar Muscle up Rest 4 Minutes 4 Minutes AMRAP 5 Clean & Jerks 80 / 55 ... 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 minute emom @ 60 % 1x high hang clean 1x hang clean 1 x clean and jerk 4 minute emom @ 70 % 1x hang ... 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 01/07/2015 (3 Rounds for reps) 6 Minute AMRAP 10 Hang Power Clean 50 / 35 kg 10 Front Sqauts 50 / 35 kg Rest 4 Minutes 6 Minute AMR ... Continue Reading