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 Back Squat (20 Minutes 5 x 4 @ 70%) 13/06/2019 (Time) 30 bar muscle ups or strict pull-up 20 power clean 70/50kg 10 push jerk 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 60 Shoulder rotations then 3 x 30 Seconds active to non active hang 30 Seconds inch worms 30 Seconds handstand hold/ plank hold Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up dead 4 (No Measure) 3x 10 x Single Dumbbell skull crusher 10 x Emu walk 10 x Push-ups change stance 3 Rounds of Fun (Time) 21-15-9 Toes to Bar Deadlifts 70/50kg (80/55kg rx+) Then 3 rounds 15 Ring Dips / 10 Ring M ... Continue Reading

CrossFit D.E.C.K – CrossFit The G-Off (No Measure) Roll feet – 3times flat + 3times sides Glute Foam roll, angle in knee Foam roll Lats. Press Chest – mobility ball though all areas Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 10/06/2016 The queen Jeff (Time) 20 rounds in pairs In a descending ladder 20-1 200m run ( together) 20 burpees 20 Front squats 70/45 kg 200m run ( togeth ... Continue Reading