CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Jumping Squats 10 top of push up to plank 10 Pass through lunges Leap Frog (Distance) 3 attempts for a max effort broad jump *from standstill*2 Minutes Heavy Fran (Time) For Time 21 Thrusters 40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 Kosac Squats 10 Power Clean 10 Push Jerk with hold Clean and Jerk (20 Minutes) 4 x 2 at 60% 3 x 2 at 70% 3 x 1 at 80% 2 x Heavy reset each lift in set but do not rest more than 2 se ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Warm Up Mountain Climbers Fast feet to plate (Bottom of the Squat Hold in rest) 18/11/2017 (Time) 8 squat clean and Jerk 90/60kg 400m run then 8 Rounds 1 Legless Rope Climb 3 Ring Muscle Ups 8 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 Side plank openers (15 each side) 3x 10 Hip Pops 10 Eagles 10 Plank to top of Push Up transitions 17/11/2017 Partner Frenzy (AMRAP – Rounds and Reps) 18 Minute AMRAP (round for round) 5m Dumb ... Continue Reading