CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Mins banded shoulder distractions 3x 10 Shoulder press/ push press/ push jerk (each round change) 10 Air Squats 10 Jumping Jacks Shoulder Press (3 x 3 – 5 Minutes) work to heavy set of 3 Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional (Time) 15 squat snatch 30 toes to bar/sit-ups 10 squat snatch 30 chest to bar pull-ups /sit-ups 5 squat snatch 30 ring muscle ups/x2 push-ups Glute finisher 3x 10 glute extensions on GHD with plate 10 Bulgarian s ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) In partners 3x each 1 Partner holds plank/ 1 runs 100m swap 1 partner holds bottom of active squat/1 runs 100m swap 1 partner holds hollow hold/ 1 runs 100m swap 13/10/2018 (Time) In partners complete ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 5m emu walk 5m lunge to twist Deadlift (8 x 2- 70%) 20 Minutes 12/10/2018 (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 bar muscle upss 6 box jump all the way overs 24″/20″ 12 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 split jerk 10 power clean 10 front squats Split Jerk (15 minutes- 2RM) 11/10/18 (AMRAP – Reps) 15 Minute AMRAP 10 Cleans 60/40kg 10 Jerks 60/40kg 200m Run 8 Cleans 70/50kg 8 Jerks 70/50kg ... Continue Reading