CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 400m run 2x 10 lunges 10 arch to hollow Saturday bars (Time) In pairs 3x 30 Push Jerk 30 Power clean 60 /40kg 3x 20 Chest to Bar 20 Thrusters Then 100 Handstand push-ups

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder stability 10 push up 10 eagles 100m run Bench Press (5×4 – 70%) 15 minutes 03/03/2017 (2 Rounds for reps) 2 rounds for reps 90 second stations: 30 second transitions ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 slow air squats 30 seconds inch worms 10 arch to hollow Back Squat (3×7 -70%) 20 minutes 27/02/2017 (AMRAP – Rounds and Reps) 14 minute AMRAP 3 ring muscle ups 6 kettlebell swings 32 ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 power clean 10 push jerk 10 front squats 28/02/2017 (Time) In pairs 400m run 60 burpees 60 power clean 60 chest to bar pullups 400m run 40 burpees 40 push jerk 40 chest to bar pullups 400m run 30 b ... Continue Reading