CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 3x 1 min floor hip sweepers 1 min couch stretch 1 min eagles Back Squat (20 Minutes HW -1 -1) 10 @ 60% 8 @ 70% 6 @75% 4 @ 80% 20/08/2018 Clean and jerk Push up (Time) For tim ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday suggestion 2 (No Measure) 12 minute EMOM Pick two movements to alternate between. I.e. Min 1: 6 bar muscle ups Min 2: 2 squat snatch Sunday for time (Time)

CrossFit D.E.C.K – CrossFit Hang Power Clean (12 Minutes 2RM) Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Shuttle Squats (4 Rounds for reps) 4 Rounds For max Reps @ 80 % of 2RM In 2 Minutes Run 200m 2 x Hang Power Clean ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat mobility (No Measure) 3x 30 seconds glute bridge pulse 30 seconds Sampson stretch 30 seconds bottom of squat 30 seconds straddle position Back Squat (20 minutes 3 x 3 @ 80%) Snatch Warm-up 2 (No Measure) 3x 10 S ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes ankle/ Hip mobility 3x 10 x Front Squats 10 x Power Cleans 10 x Push Jerk Clean and Jerk (11 Minute EMOM) 2 Minutes (same weight) 2x Cleans 2x Push Jerk Rest 1 Minute 2 Minutes (Same weight) ... Continue Reading