CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 5 Minutes Ankle Mobility 3x 10 Arch to Hollows 10 air Squats 10 good Mornings Front Squat (6 X 3 – 60%) 2 second pause at bottom position Allstar Workout 1 (AMRAP – Rounds and Reps) Te ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up snatch 4 (No Measure) 3x 10 Pass Through 10 Power Snatch 10 Overhead Squat 11/08/2018 Games snatch 21-15-9 (Time) 21-15-9 Power Snatch 40/30 kg Chest to bar 11/08/2018 games snatch 12-9-6 (Time) 12-9-6 Power Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Strict Toes-To-Bar (6 Minute Alternating EMOM) L-Sit Pull-ups (6 Minute Alternating E ... Continue Reading

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 Clean and Jerk (8 x 90 second Rounds) 1 – 3 rounds 1 x Clean pull 1 x Clean 1 x Front Squat 2 x Jerk 4 – 6 rounds 1 x C ... Continue Reading