CrossFit D.E.C.K – CrossFit Snatch Ready (No Measure) 3 x (3rd with barbell) 5 x Snatch Pull 5 x Power Snatch 5 x Overhead Squats 5 x Snatch Balance Snatch (15 Minutes to work up to a heavy complex) 1 Snatch 1 Hang Snatch 1 Snatch Balance 1 Overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Hip/ Ankle Mobility 2 Rounds for Quality 10 Kang Squats 10 Cossack Squats 10 Floor Sweepers with twist 10 Superman to Hollow Transitions Front Squat (20 Minutes 5 x 4 – 70 %) 28/02/2020 (Tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Alternating Tabata Kneeling Upside down Kettlebell Press 5m Shuttles Push Press (5 x 4 – 70 %) 27/02/2020 (AMRAP – Rounds and Reps) 5 Minute AMRAP 25 Double Unders 10 Shoulder to Overh ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic Warm Up Partner ‘Luce’ for a Wednesday so we don’t die (Time) 3 Rounds 1000m Run together (must hold band) 20 Ring Muscle ups/ 60 Pull-ups 100 Squats 45 Minute Cap

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