CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded hip distractions 2x 10x Lunge and reach 10x Hip Sweepers 10x Jumping Squats focus on explosive power Thruster (work up to a Heavy 3RM from floor) 12 Minutes 12/01/2018 (Time) In partn ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 x 15/12 Calorie Bike 15m Lunge 20 Air Squats Back Squat (6 x 3 – 65 %- Tempo down with Pause) No more than 65 % 3 Seconds down. 2 Second Pause at bottom. Power out of bottom. 11/01/201 ... 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 Warm-up (No Measure) Dynamic Lines Warm Up 9/01/19 (AMRAP – Rounds) 30 Minute EMOM Minute 1: 200m Run Minute 2: 20 Push Press 50/35kg Minute 3: 50 Double Unders Minute 4: 12 Burpees over the Bar Minute 5: 20 Front R ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean B (No Measure) Hip/ Ankle mobility Then 2x 5 x Clean Take off 5 x Clean shrugs 5 x Clean hip Drops 5 x Mid Thigh Clean 10x Front Squat Clean (3 x 2- Mid Thigh Clean) 5 Minutes for 3 x 5 Top Down Segmented Clean Pull ... Continue Reading