CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Shoulder cranks 30 Shoulder Flyes Plate Mobility Snatch Technique Clean and Jerk technique Snatch (15 Minutes) Clean and Jerk (15 Minutes) Crossfit liftoff workout (AMRAP – Rounds and Reps) 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Second Double Kettlebell Overhead Hold 3x 10 behind the Neck Press 10 Kosak Squats 3 Quality Inchworms The Rock and a hard place (Time) 5 rounds 20 thrusters 43/30kg *Thrusters MUST be UNBROKEN or ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating Russian twists with 5kg plate Plate knee to arm transfer Alternate 30/11/2017- the Lava Pit (Time) 5 Rounds 4 Ring Muscle Ups 400m Run 4 Rounds 15 Deadlifts 100/70kg 15 wallballs 9/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 box glute activation step ups (5 each side keeping tension) 10 air squats 10 jumping jacks 29/11/17 (AMRAP – Rounds and Reps) 10 minute AMRAP 10 hang power cleans 10 front squats 50/35kg A ... Continue Reading