CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds Bottom of the Squat with medball 10 Front Squats 10 split Jerks Front Squat (10 Minutes E2MO2M @ 70 %) 1 Hang Clean 1 Clean 1 Front Squat 2 Split Jerks 70% 20/04/2017 (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Second Handstand hold 10 Mountain Climbers 100m run Handstand Walk (6 EMOM- alternate with 30 second hollow hold) 19/4/17 (Time) 3 Rounds 25 Handstand Push-ups 50 Kettlebell Swings 24/16kg 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 snatch shrug 10 hang power snatch 10 snatch Snatch (8 EMOM) 1 snatch/ 1 hang snatch Work to heavy Snatch (6 Minutes to find heavy 1 rep) Straight after EMOM 18/04/2017 (Time) 21-15-9 Power snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Egg and Spoon Race Relay Penalty for dropped ball = 5 burpees whole team Pull-ups (5 EMOM- strict) Hit the same number each set The bunny Burner (Time) 1-10 Chest to bar Pullups Thrusters 60/40 kg Bun ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional easter wod (Time) 10 ring muscle ups (strict pullups/push-ups) 20 power clean 60/40 kg 400m run 10 bar muscle ups 20 push jerk @60/40 kg 400m run 10 wall climbs 20 squat snatch @ 65 % 400m run