CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Jamie (Time) 40 Minute Cap 800m Run 75 Wall balls 10/7kg 30 Snatch 60/40kg Rest 2 Minutes 3 Rounds 10 Burpee Box Jump 24/20inch 10 Ball sla ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (10 Minute EMOM) 5 Minute EMOM @ 70% 1 x Snatch high pull 1 x Snatch 5 Minute EMOM 1 x snatch Working to heavy 1 RM 02/03/2015 (AMR ... Continue Reading

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