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

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