CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 8 rounds alternating Tabata Hollow rocks Bottom of active squat holding plate Back Squat (3 x 4 – 85 %) 20 Minutes 26/11/2018 (AMRAP – Rounds and Reps) 14 Minute Ladder 2 Deadlifts 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit New Benchmark Metcon (No Measure) 10 rounds Snatch ladder sprint 3 bar muscle ups 1 X seated sled drag then push back to place

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Push-ups 10 x Jump to extension 10 side plank twists Bench Press (3 x 4 – 75 %) Super set each set with 10 x bent over dumbbell rows each arm. 15 Minutes 24/11/2018 (Time) 30-20-10 Ha ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Kettle-bell Windmills 10 Lunge and reach 4 Inch Worms Deadlift (3 x 4 – 80 %) 6 Minute E2MOM 10 Minutes to warm up 23/11/2018 (3 Rounds for reps) 3 x 4 Minute Rounds 20/ 15 Calorie Bi ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading