CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Overhead Squat (10 minutes 5 x Complex) Start @ 50 % and increase to heavy 1 x Power Snatch(2 sec pause at Hang ) 1 x Hang Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk L-Sit Pull-ups (6 Minute Alternating EMOM) Strict Toes-To-Bar (6 Minute Alternating EMOM) Octane 4 (AMRAP – Rounds and Reps) In Pairs 8 Minute AMRAP One ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (15 minutes 5 x 3 @ 80) 18/05/2017 Dead Sit Press (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Deadlift 80/55 kg 10 Sit ups 5 Left ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Pole sqauts Weighted Box Tabata hold / esentric pull up (AMRAP – Rounds) 3 x 5 second esentric jumping pull-ups 20 sec hollow hold 15/08/2017 muscle up biathlo ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl Power Clean (5 Rounds of 90 seconds 3 reps ) 10 minutes warm up Octane 1 (Time) In Pairs 6 Rounds For Time 10 Deadlift 90/60 kg 10 Burpee Plate Jumps 10 Kettl ... Continue Reading