CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Split Jerk (15 minutes 5 x 2 @ 85%) 4 Rounds for Fun (4 Rounds for reps) Round 1 and 3 5 Minute AMRAP 5 Cleans 5 Jerks 20 Sit u ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Power Clean (15 minute ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round Midday Rowing Helen (Time) 3x 400m row 21 kettlebell swings 12 ring rows Burpee Box Overs (AMRAP – Reps) 5 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Torian pro (Time) 15 calorie legs only airbike 15 bar muscle ups 30 clean and jerk 70/45kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Shoulder Mobility – Face Pulls – Banded Pull Aparts – Banded Tricep Kick-backs 3x 10 x Good-mornings 5 x Push Press 5 x Push Jerk 10 x Plank to Plate step ups (15/20 kg pla ... Continue Reading