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 work to 2 RM) 05/12/2016 Partner (AMRAP – Rounds and Reps) In Partners 6 reps each 12 minute AMR ... Continue Reading

CrossFit D.E.C.K – CrossFit

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