CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 22/05/2017. 6 Rounds Ride/Row (AMRAP – Rounds) 6 Alternating Rounds Bike/Rower 1 minute time cap 10/12 Calories 10 Abmat SitUps 10 Power ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Football Row (AMRAP – Reps) For Reps 2 minutes Row 300m Then Max Burpee Regionals 2017 event 1 (Time) 1,200-m run Then, 12 rounds 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 air squats35 min cap

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Regionals 2017 event 2 (Time) 21-15-9 reps for time of: Dumbbell snatches 22.5/15 kg Ring dips/ Push up10 min cap R ... Continue Reading

CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Hatch Cycle Front Squat (1 RM) Hatch Cycle Back Sqaut (1 RM) Hatch Cycle Front Squat (Week 1-2) 5 reps 60% 5 reps 65 % ... Continue Reading