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 Big Clean Complex (20 Minutes work to heavy ) All unbroken 1 x High Hang Clean 1 x Hang Clean 1 x Clean 1 x Push Press 1 x High Han ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 03/11/2015 Run Pull push power (Time) For time 800m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Squat relay (No Measure) In 2 Teams Max effort Squats in 5 Minutes In relay 10m Run 5 Goblet Squats 10/7 kg in barrier 10m Run 30 ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Pull-ups (6 Minutes Alternating EMOM ) Strict Toes-To-Bar (6 Minutes Alternating EMOM ) Push Jerk (15 Minutes heavy 7 Re ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Skipping (No Measure) 2 Minutes Double Unders Run row ride (Time) In three teams Run 400m together Row 1000m in train ( first back gets to start ) ... Continue Reading