CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 10 Overhead Tricep Extension 10 Ring Row 10 Sec Hand Stand Shoulded tap Strict Toes-To-Bar (6 Minute Alternating EMOM ) L-Sit Pull-ups (6 Minute Alternating EMOM ) 09/02/2017 (AMRAP – ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (Time) 5-4-3-2-1 Rope climbs/underhand chin ups Squat cleans 110/75kg Intent – two short fast CrossFit style couplets. Perform as fast as possible.

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Power Snatch (20 Minutes 1 RM ) 09/02/2022 (AMRAP – Reps) 8 Minute Tabata Dumbbell Snatch 22.5/15 kg Sit up alternating ever rou ... Continue Reading

CrossFit D.E.C.K – Competitor Training Metcon (No Measure) Every 2:00 x 6 sets 4 strict C2B 5 strict pull ups 6 Kipping C2B Metcon (No Measure) EMOM x 10 25ft HS Walk

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Back Squat (25 Minutes 8 x 4 @ 80%) 08/02/2022 Bikes (AMRAP – Rounds) 3 Rounds of 3 Minutes 12/8 Cals Ri ... Continue Reading