CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Bench Press (15 Minute 3 x 5 @75%) Saturday Partner 12/08/2017 (Time) In Pairs For Time Run 800m Together 10 Rounds (1 For 1 Rounds) 15 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Snatch Balance (15 minutes work to heavy) Snatch M/U Fun (Time) 20 Minute ascending ladder 1-3-6 Snatch 50/35 kg Muscle Up/ Strict Pul ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM ) 6 reps per round unbroken First 5 Rounds working up weight Next 5 Rounds all at same weight 10/08/2017 5 Rounds run Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees 09/08/2017 handstand ladder (AMRAP – Rounds a ... Continue Reading

CrossFit D.E.C.K – CrossFit Lifting warm up (No Measure) 3 x 10 back squat 10 good morning 10 shoulder press The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) Back Squat (1 RM) Shoulder Press (1 R ... Continue Reading