CrossFit D.E.C.K – CrossFit Saturday EMOM (AMRAP – Rounds) 5 Rounds 6 minute EMOM Min 1 10 bench press 70/45 kg Min 2 10 devil press 22.5/15 kg Min 3 20 wallballs Min 4 200m Run Min 5 Rest Min 6 spot bench

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Big Clean Complex (20 Minutes work to heavy ) All unbroken 1 x High Hang Clean 1 x Hang Clean 1 x Clean 1 x Push Press 1 x High Han ... Continue Reading

CrossFit D.E.C.K – CrossFit Egg Warm-up (No Measure) 3x 10 arch to hollow 10 mountain climbers 10 egg flips Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) 3/11/15 (Time) 800m run 30 chest to bar pull-ups 15 str ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Happy Birthday Chris (AMRAP – Rounds and Reps) 30 Minute AMRAP 400m Run 100 Air Squats 400m Run 100 Box Step overs with bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Push Jerk (15 Minutes heavy 7 Reps) Strictly 10 Minutes on FORM and LOAD then 5 minutes to get 7 Reps 07/03/15 (Time) 10 ... Continue Reading