CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Back Squat (20 Minute 2 x 6 @ 80 %) 6 reps 70% 6 reps 70% 6 reps 75% 6 reps 75% 6 reps 80% 6 reps 80& ... 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

CrossFit D.E.C.K – CrossFit Saturday Am (Time) In Pairs 30 Ring Muscle Ups/ 60 Pull-ups 30 Burpee 30 Squat Snatch 70/50kg 20 Ring Muscle Ups/ 40 Pull-ups 20 Burpee 20 Squat Snatch 10 Ring Muscle Ups/ 20 Pull-ups 10 Burpee 10 Squat Snatch 35 Cap

CrossFit D.E.C.K – CrossFit Warm up push clean (No Measure) 3x 10 Push press 10 Power clean 10 Scorpians 14/09/2018 run push (10 Rounds for reps) 10 x 2 minute rounds Run 200 m ( rest remaining time of 1minute ) 10 m lunge walk Max Effort Push Press ... Continue Reading