CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (16 Minute E2MO2M) Every 2 Minutes First 4 Rounds 2 x Cleans 1 x Split Jerk Last 4 Rounds work to Heavy 1 x Clean an ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (20 Minutes 2 RM + 1 BTN Push P) Working for 2 RM with 1 BTN Push Press CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 Minutes work to 2 RM) 05/12/2016 Partner (AMRAP – Rounds and Reps) In Partners 6 reps each 12 minute AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 Saturday Verlocity Run (Time) For Time Run 1600 m ( 2 x 800 m ) On the minute ever minute 15 ... Continue Reading