CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Skipping (No Measure) 2 Minutes Double Unders Power Snatch (15 Minutes 2 RM) 03/06/2015 90 60 30 Power Snatch Double und ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (Every 2 mins for 6 rounds (12minutes)) Complete 1 Rep start at 65% work to 90% 09/01/2015 (Time) Partner Wo ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power cl ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 rounds 10 three position push-ups 10 Kang Squats 10 Eagles Metcon (AMRAP – Reps) In 30minutes In pairs 400m farmers carry 40 kb thrusters 20 double stair jump at same time 400m farmers carry 4 ... Continue Reading