CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Push Press (10 Minute EMOM) Work to heavy 1 x Power Clean 1 x Thruster 1 x Push Press After 10th Round Rest 2 minutes Split Jerk (10 Minute E ... Continue Reading

CrossFit D.E.C.K – CrossFit Ring Warm up (No Measure) 3 x Ring support 15 seconds Progression: Banded holds 3 x Ring tuck pull to invert x 5 Progression: Heels to bum – knees to chest Muscle-ups (12 Minute E2MO2M 5 Reps) 12 min EMOM odd minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Power Snatch (12 Minute EMOM) 4 Minutes @ 60 % 2 x Snatch Pull 2 x Hang Power Snatch 4 Minutes @ 70 % 1 x Snatch Pull 1 x Hang Power Snatch 1 x Power Snatch 4 Minutes @ 80 % 1 x Snatch Pull 2 x Power Snatch Po ... 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 Front Squat (20 mins 3 RM) 09/06/2016 df 1 (Time) 3 Rounds For Time 30 Sec Hand stand hold toes to wall 20 Box Jumps count to ... Continue Reading

CrossFit D.E.C.K – CrossFit DECK fit row (Time) For time 500 meter row rest 2 minutes 500 meter row score is total time DECKfit Benchmark (AMRAP – Reps) 8 Minute AMRAP Accending Ladder 3-6-9-12-15-18 etc Hang Power Cleans 45/35kg Shoulder to O ... Continue Reading