CrossFit D.E.C.K – CrossFit 24/10/26 crash pairs (Time) In pairs 100 dumbbell power snatch 22.5/15kg 100 calorie together 100 dumbbell hang squat clean and press then 100 Cals together Nedd’s Day 6 part A (Checkmark) 6 Minute AMRAP Thrusters 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) Dynamic Warm Up 6 laps jog forward and backwards 1 lap opposite foot to hand cross body 4x Karakia lunge walk across and back with twist 10 Squats Deadlift (4 X 3- 80% 2 seconds pause on ground ) 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 3x 10 Dead Bugs 10 e/s single leg kettlebell RDL 5 e/s Kettlebell Push Jerk 10 beat swings slow control 22/10/26 (Time) 10 rounds 8 Chest to bar Pull-Ups 4 Shoulder to overhead 70/50kg Nedd’s day ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm Up (Checkmark) 60/60 Shoulders 10 Scap Push Ups 3x 10 Banded RDL into 10 Monster walks 10 Scap Pull-ups 5 Pike Push Ups Strict strength (4 Rounds for reps) 4 sets 20 hollow rocks Max set strict press at 70% or wa ... 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 (2 X 8 Set 1: 70 % Set 2: 75%) Benton 2ish (AMRAP – Rounds & Reps) 10 min AMRAP 50 double under ... Continue Reading