CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (14 Minute EMOM) 1 – 3 Minutes @ 70 % 1 x Clean Pull 2 x Hang Clean 1 x Jerk Rest 2 minute 6 – 8 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Back Squat (15 Minutes 3 x 3 @ 70 %) 07/09/2016 20-40-80 30 min (Time) For Time 20 Ground to Overhead 20kg Run 200m 20 Ground ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 2 RM) 2 x 60% 2 x 65% 2 x 70% 2 x 75% 2 RM 03/012/2016 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) 15/11/2021 (Time) For Time Buy in 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit