CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Team of Three workout (Time) In teams of three complete 60 cal on rower/bike C ... Continue Reading

CrossFit D.E.C.K – CrossFit Partner Jumping warm up (No Measure) 2 Rounds in Partners 3 x Seated Partner Jump overs Skills 2 9 Minute EMOM 3 x 1 Min Swing Ring Support 5 / 10 / 15 reps 2 Min Press to Handstand 5 / 10 / 15 reps 3 Min Stalder Leg lift ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (12 Min EMOM) 3 Min @ 50% 1 x Snatch Pull 1 x Hi Hang Snatch 1 x Overhead Squat Rest 1 Min 3 Mins @ 60 % 1 x Snatch Pul ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug high elbows 10 Hang Power Snatch 10 Overhead Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 pull ups 16 Snatch 60/40kg – 55% ... Continue Reading