CrossFit D.E.C.K – CrossFit Sunday if you wanna (Time) 4 rounds 4-6-8 Bar muscle ups 2-3-4 Squat clean and jerk *Increase weight each round*

CrossFit D.E.C.K – CrossFit Warm-up tabata (No Measure) Tabata Air squats Arch to hollow Alternating Bench Press (15 Minute 3 x 5 @75%) Saturday Partner 12/08/2017 (Time) In Pairs For Time Run 800m Together 10 Rounds (1 For 1 Rounds) 15 Wallball ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Muscle Snatch 10 Power Snatch Snatch Balance (15 minutes work to heavy) Snatch M/U Fun (Time) 20 Minute ascending ladder 1-3-6 Snatch 50/35 kg Muscle Up/ Strict Pul ... 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 ) 6 reps per round unbroken First 5 Rounds working up weight Next 5 Rounds all at same weight 10/08/2017 5 Rounds run Power ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees 09/08/2017 handstand ladder (AMRAP – Rounds a ... Continue Reading