CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 Arch to Hollow 10 Jumping squats 10 overhead squats Muscle Up Central (Time) 5 Rounds 6 Bar Muscle Ups/strict pull-ups 8 Overhead Squats 60/40kg 12 Box Jump Overs 24/20″ Then 5 Rounds 6 ri ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Seconds Bottom of the Squat with medball 10 Front Squats 10 split Jerks Front Squat (10 Minutes E2MO2M @ 70 %) 1 Hang Clean 1 Clean 1 Front Squat 2 Split Jerks 70% 20/04/2017 (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 30 Second Handstand hold 10 Mountain Climbers 100m run Handstand Walk (6 EMOM- alternate with 30 second hollow hold) 19/4/17 (Time) 3 Rounds 25 Handstand Push-ups 50 Kettlebell Swings 24/16kg 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 snatch shrug 10 hang power snatch 10 snatch Snatch (8 EMOM) 1 snatch/ 1 hang snatch Work to heavy Snatch (6 Minutes to find heavy 1 rep) Straight after EMOM 18/04/2017 (Time) 21-15-9 Power snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit partner devil push squats (Time) In partners 12 Rounds 1 for 1 6 Single Arm Devil Swings 8 Push-ups 10 Dumbbell Squats Then 800m run together Then 12 rounds (1 for 1) 6 single arm devil swings 8 single arm dumbbell thrust ... Continue Reading