CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star JumpsThen 5 minutes Shoulder Mobility Overhead Squat (3RM) Take 20 minutes to work up to a 3RM Overhead Squat Metcon (AMRAP – ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up 3 rounds 10 Hip pop ups 10 Push ups 10 Air squats 100m run Thruster (EMOM for 10 minutes 5 Thrusters) Start at a moderate weight and add 5% every 2 minutes Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP ... Continue Reading

CrossFit D.E.C.K – CrossFit Wit is cool whit is cool (Time) 15 Minute AMRAP 31 Pull ups 12 Squat snatch 60 / 40 kg 20 Hand stand push up 15 Hang power cleans 60 / 40 kgRest 2 min whit is not cool (AMRAP – Reps) In 15 Minutes Complete 3 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (10 Min EMOM) Start at 70% Increase weight every two mins 1 x squat clean 1x Front squat 2 x Split jerk 30/12/2015 (AMRAP R ... 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 (20 minutes find 5 RM) Jess (Time) 3 Rounds For Time 200 m run 12 kettle bell swings 24 / 16 kg 12 sit ups 12 Push ... Continue Reading