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

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (12 Minute EMOM ) 1 x Snatch Pull 1 x Snatch @ 70 % 30/06/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 30 – 20 -10 H ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press Push Jerk (15 minutes 1 x 5) Push press + Push jerk All at 70 % of Jerk 1 + 1 x 5 sets Back Squat (15 Minutes 5 x 5 @ ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings ... Continue Reading