CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (12 min EMOM) All @ 70 % 1 x Squat Clean 2 x Front Squat 1 x Spilt Jerk 07/09/2015 3 rounds wall balls burpees (Time) 3 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Pause Back Squat (20 minutes 5 x 3 @ 60 %) 1 sec Pause @ parallel 1 sec Pause @ bottom 03/11/2015 Run Pull push power (Time) For time 800m Run ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Minute on minute off fight gone bad (AMRAP – Reps) 3 rounds 1 minute per exercise 1 minute rest Wall balls 10 / 7 KG Sumo hi- ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge10 Minutes Practice Movements before workout Running Partner (AMRAP – Reps) 28 Minute Partner AMRAP Partner A runs one 200M Pa ... Continue Reading

CrossFit D.E.C.K – CrossFit Bear warm up (No Measure) 10 Eagles 10 Push ups 20m Bear Crawl2 Minute Hollow Rock Prctice TRUSTER Partner (AMRAP – Rounds and Reps) 8 min AMRAP One Partner 10 Thrusters 40/30kg 10 Box Jumps 24/20inc While One Partn ... Continue Reading