CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort p ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats 29/12/2016 (Time) In pairs 50 rounds (1 for 1) 1 snatch 2 overhead squats 3 burpees over the bar Weight:60/40kg Then 6x 400m ru ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minutes 3 RM) Jason (Time) 21 Burpee Buy in 3 Rounds 20 Power clean and jerk 50/35kg 22 Sit ups

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Open warm up (No Measure) 3x Good morning Pass through Air squat Teddy (AMRAP – Rounds and Reps) 40 Minute AMRAP In Pairs 19 Bar Facing Burees 3 Squat Cleans 100/70 kg (85% 1RM) 21 Pull ups