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 Tabata (AMRAP – Reps) Alternating Hollow rocks Plank out ins 30/12/2016 (Time) 15- 12 -9 Hang power cleans 70/45kg Stri ... Continue Reading

CrossFit D.E.C.K – CrossFit 29/12/2016 (Time) In pairs 50 rounds (1 for 1) 1 snatch 2 overhead squats 3 burpees over the bar Weight:60/40kg Then 6x 400m runs (1 for 1)40 cap

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 push ups 10 Power clean 10 push jerk Push Press (5- 5 – 5) 15 minutes. All sets same weight 28/12/2016 (Time) 15 Power clean and jerk 30 chest to bar pullups 12 Power clean and jerk 24 che ... Continue Reading

CrossFit D.E.C.K – CrossFit Summore Pud (Time) In pairs round for round 10 rounds (1 for 1) 8 push ups 8 alt dumbbell snatch 20 double Unders Then partition however 42-30-18 Burpee box jumps Dumbbells single arm hang cluster Then 100 sit-ups (partne ... Continue Reading

CrossFit D.E.C.K – CrossFit The Christmas Pud (Time) Grab a buddy or go it alone and do half the reps 400m run together 100 deadlifts 70/50kg 400m run 80 toes to bar/v-ups 400m run 60 backsquats 400m run 40 power clean and jerk 400m run 20 burpee pu ... Continue Reading