CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Deadlift (20 Minutes to complete 5 x 2) 20/03/2015 (AMRAP – Rounds and Reps) 15 Minute AMRAP 15 Burpees 12 Dead lift 50/35kg 9 Hang Power cl ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 rounds 10 three position push-ups 10 Kang Squats 10 Eagles Metcon (AMRAP – Reps) In 30minutes In pairs 400m farmers carry 40 kb thrusters 20 double stair jump at same time 400m farmers carry 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM) Minute 1-3 1 x clean pull 1 sec pause @ knee 1 x power clean 2 sec pause in catch 1 x power clean Minute 4-6 1 x power clea ... Continue Reading