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 (20 Minutes 4 x 2 @ 80 %) 12-9-2016 (Time) 10 Snatch 50/35kg 10 Bar Muscle Ups/ x2 push-up 8 Snatch 60/40kg 8 ... Continue Reading

CrossFit D.E.C.K – CrossFit 15/11/2021 (Time) For Time Buy in 100 double under Then 2 rounds 14 Power clean 50/35kg 10 Burpees over bar Then 40 Pull ups Then 2 rounds 14 Thrusters 50/35kg 10 Burpees over bar Then 20 Chest to bar pull ups Then 2 roun ... Continue Reading

CrossFit D.E.C.K – CrossFit November partner Saturday (3 Rounds for reps) In Partners all round for round 10 Minute AMRAP 7 Bar Muscle Ups/renegade rows 14 goblet lunges 24/16kg 21 double unders Rest 4 mins 10 Minute AMRAP 3 power clean and jerk 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 10 slow pushup to extension 20 handstand scapula raises 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (15 Minutes Heavy Complex) 2 ... Continue Reading

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