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 Shoulder Build Find a number to hold for all 5 alternating sets of each movement . Minute 1: Strict Handstand push-up ... 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 (25 Minutes 7x 5 @ 75%) 01/02/2017 sit dead Burpee (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Sit ups 1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat Octane 4 (AMRAP – Rounds and Reps) In Pairs 8 Minute AMRAP One round for one round 15 Ground to Overhead 40/25 kg 30 Double Unders Oct ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (12 Minute EMOM ) 2 x Squat clean Working to a heavy 2 RM Not touch and go 04/05/2015 Every 2 Minutes for 12 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata hollow squat (AMRAP – Reps) 8 Rounds Alternating Hollow rocks Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 pull-ups 16 Snatch 60/40kg – 55% 40 chest to bar p ... Continue Reading