CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 30 second iron chair 30 second hollow hold 30 plank shoulder taps 17/09/2019 midday sweatcon (Time) 3 rounds 1km bike 20 down ups 30 plate ground to overhead 40 sit-ups 25 minute cap The Calm ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch (1 x 1 ) Max out Clean and Jerk (1 x 1 ) Max out

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata alternating Air squats Skipping 16/09/2019 (Time) 2000m row Every second minute complete – 5 ring rows -10 push-ups -15 squats Plank it (No Measure) 2 minutes plank Rest 2 minutes 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Open gym optional 15/9/19 (Time) 50 calorie row then 27 chest to bar pull-ups 27 goblet squats 32/24kg 54 double unders 21 chest to bar pull-ups 21 goblet squats 42 double unders 15 bar muscle ups 15 goblet squats 30 doub ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x (last with barbell) 5x snatch pull 5x power snatch 5x overhead squat 5x snatch balance 5x snatch Snatch (10 EMOM) 1x snatch 1x hang snatch Build to a heavy 14/09/2019 (Time) 10 rounds 3 ring muscle ... Continue Reading