CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 10 squat snatch 15 chest to bar pull-ups 8 squat snatch 15 toes to bar 6 squat snatch 15 chest to bar pull-ups 4 squat snatch 15 toes to bar 2 squat snatch Then 10x 3 bar muscle ups 6 box/ mat jump ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 knee push ups working out working in 10 hollow rocks 10 hang power clean Bench Press (15 Minutes 5 RM) 29/08/2020 Partner RMU (3 Rounds for reps) In Partners 3 x 6 Minute AMRAP 6 Minute AMRAP On ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Banded Strict Press with Pull apart Single Leg Deadlift Deadlift (20 Minutes 6 x 3 – 70%) All Stars 2020 Workout 1 (Time) 1-10 Overhead Squats 52/38 kg Bar Facing Burpee 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Plank Shoulder taps 10 Hamstring Walk outs Steps/ 30 Second hold Hamstring Bridge 10 Squat Cleans Strict Knees to Elbows Skill (AMRAP – Reps) 5 Minutes Max effort Strict knees to elbows * ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading