CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (20 minutes 5 x 3 @ 75%) 28/03/2017 4 x 5 emom (AMRAP – Rounds) 4 x 5 Mi ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Challenge Ride 3 (Calories) Ride for Calories 30 sec Ride Rest 1 Minute 30 sec Ride True Grit Style (AMRAP – Rounds and Reps) Tyre Flips Farmer Carries over the hill Burpee Box wall Jump overs

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up Push Jerk (12 Min Heavy Complex) 1x Squat Clean 1x Hang Cluster 1x Push Jerk 24/03/2017 Push Thruster Skip (AMRAP – Rounds an ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Split Jerk (15 Minutes 5 x 2 @ 70 %) 02/07/2015 For time 21- 15- 9 Handstand Push up Box Jump 24/ 20 inch (Time) For ... Continue Reading