CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility: Pigeon stretch each side Back extension Sampson stretch 3 x 10 Monster Walks 10 Kang Squats 10 Mountain Climber reach throughs each side Stamina Squats (15 Minutes 5 x 8 – Increase as ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday AC 1 (Time) 10 rounds 3 ring muscle ups /6 push-ups 6 double kettlebell hang clusters 16/12kg 10 rounds 4 bar muscle ups/8 v-ups 8 double Kettlebell overhead lunges 2 rounds 10 snatch increasing weight 15 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 power clean 10 push jerk 10 push ups with 5 out and 5 in 20/06/20 the end of the apocalypse (Time) In partners from a distance 35 minute AMRAP 100 Back Squat 400m run together 100 Power clean 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 10 x Pass through 5 x Snatch Pull 5 x Muscle snatch 5 x snatch drops 5 x overhead Squats 5 x power snatch 5 x Snatch 15 Minutes- Snatch Technique (No Measure) Spend 15 Minutes working on snatch techni ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 5 x Slow controlled cat Cows 20 Sec straight arm side plank each side 10 Push Press 18/06/2020 Pressing (3 Rounds for reps) 15 Minutes for 3x Sets Max Effort Strict Handstand push-ups into Max Eff ... Continue Reading