CrossFit D.E.C.K – CrossFit Optional Sunday AC 4 (Time) 8 squat snatch 16 chest to bar pull-ups/ kettlebell swings 6 squat snatch 12 chest to bar pull-ups 4 squat snatch 8 chest to bar pull-ups 2 squat snatch 4 chest to bar pull-ups *Increase snatch ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Back Squats 10x Shoulder Press K is for Kev (AMRAP – Rounds and Reps) In Partners 25 Minute AMRAP 30 single arm devil swings 22.5/15k ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata alternating Single Leg Deadlift Hollow Rocks Split Jerk (15 Minutes complex) 1 x Power Clean 1 x Hang Power Clean 2 x Split Jerk 10/07/2020 (Time) 10 Rounds 1 Bear Complex 75% of complex 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Banded Shoulder Press 10 Banded pull Aparts 10 Slow Arch to Hollow 09/07/2020 (AMRAP – Reps) 3 Minutes: Max Effort Strict Pull-ups Every Break Complete a 10 V-ups 09/07/2020 Strict Handst ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata 2 Rounds: Squat hold 2 Rounds: Slow Controlled Squats 2 Rounds: Squats 2 Rounds: Jumping Squats Back Squat (20 Minutes 10-8-6-4-2-2 Build to a heavy for today) Complete rep scheme 10-8-6-4-2-2 ... Continue Reading