CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 minutes shoulder mobility 3x 5x snatch pull 5x power snatch 5x snatch drops increasing depth 5x overhead squats 5x snatch Snatch (11 EMOM) 2 minutes 1 x snatch pull 1x power snatch 1x overhead squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Emomerday (Time) 5 min EMOM 4 ring muscle ups / 10 reverse lunges Rest 1 min 5 min EMOM 12 toes to bar/ 10 Russian swings 24/16kg Rest 1 min 5 min EMOM 5 bar muscle ups/ 10 squats Rest 1 min then 10-1 Chest to bar pull-up ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minutes skipping 3x 30 second pec stretch each side 10x push ups working out and back in 10x banded lat pulldown Bench Press (6 X 3 – 75% ) 15 minutes 24/08/2019 Swing and clean (Time) 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Ankle/ Hip Mobility Back Squat (20 Minutes 3 x 8 @75 %) 24/01/2020 Bar Run (Time) 200m Run 15 Squat Clean 50/35kg 15 Burpees over Bar 200m Run 12 Thrusters 60/40kg 12 Burpees Over Bar 200m Run 9 P ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas shoulder skill warm up (No Measure) 2 rounds for qualit ... Continue Reading