CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Clean and Jerk (16 Minute E2MO2M) Every 2 minutes for 3 rounds @ 70% 2 X clean pull 1 X power clean 1 X hang squat ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m Do it for the Middle East- welcome back Tails (Time) 35 minute AMRAP 191 double under (buy in) 6 ring mucle ups 10 hspu 15 clean and ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 16/04/2016 (Time) 2 min Handstand Hold 50 Box Jump over 24/20 inch 100 Push P ... 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 (10 minute EMOM) 2 un- broken Power Snatch start @ 55% go up 5% every minute 10/03/2015 (Time) For Time Run 400 m 40 Kett ... Continue Reading

CrossFit D.E.C.K – CrossFit High Bear Butt warm up (No Measure) 3 x 10m High Knees 10m Butt Kicks 10m Bear Crawls 14/04/2016 (Time) For time 50 Wallballs 10/7kg then 10 Rounds 2 muscle ups 100m run then 50 Burpee Box jumps 24/20 inch then 10 rounds ... Continue Reading