CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (12 Minute EMOM then 2 RM) First 4 minutes 1 x Snatch pull 70% 1 x Hang power snatch 1 x back of the neck push jerk S ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Muscle-ups (10 Minute EMOM 3 – 5 reps) Scale is Alternating EMOM Strict pull-ups Push ups Happy birthday Chantelle ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (Time) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minute Cap ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes 4 x 6 @ 75%) 11/05/2017 (Time) 4 Rounds For Time 25 Dumbell Snatch 22.5/15kg kg 5 Meters Front Rac ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Kelly (Time) In Pairs 10 Rounds For Time 400m Run 1 for 1 30 Box Jumps ( together ) 30 Wall Balls ( together ) 50 minute time cap