CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Alternating hand stand hold Flutter kicks Push Press (5-4-3-2-1-1-1) x 5- 70% x 4- 75% x 3- 80% x 2- 85% 3 x 1- Increase each set Crossfit.com 02022018 (AMRAP – Rounds and ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 5 rounds 21 handstand push-ups 15 chest to bar pull-ups 9 ring muscle ups 6 deadlifts 130/105kg 50 double unders / 10 cal bike

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m run 3x 10x Kang Squats 10x banded good mornings 10x banded crab walks each leg Then barbells out 2x 5 barbell power cleans 10 arch to hollow 23/2/19 (Time) 20 power clean 60/40kg 10 bar muscle up ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch B (No Measure) Y, T, A Scapula Holds – 10 Seconds x 3 20 x Shoulder Shrug distractions 2 x 30 Seconds bottom of the Squat then 2 x 5 Drop Snatch 2 x 5 Hip Snatch 2 x 5 Snatch Deadlift 5 x 1 Hang Snatch + Belo ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thruster (15 Minutes 3 RM ) Team Row Burpee Thrusters (2 Rounds for reps) 15 Minute AMRAP in Teams of 4 5 Double dumbbell Thrusters 22.5/15 kg 5 B ... Continue Reading