CrossFit D.E.C.K – CrossFit Hang clean warm up (No Measure) 3 x Hang Power Clean Front Squat Push Jerk Front Squat (15 minutes 1 x 3 @ 95%) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155 ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms sprints (No Measure) 10 x 10 m partner banded sprints done is sets of 2 Team relay (Distance) 10 Minutes 10 m Bear crawl 15 Wall bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge 04/12/2015 4 x 5 minutes (4 Rounds for reps) 5 Minute AMRAP 15 Deadlifts 50 / 35 kg 10 Front Squats 50 / 35 kg 5 Push Jerks 50 / 35 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Hang Clean (12 Minute EMOM) 4 rounds @ 60 % 1 x Hi hang Cluster 1 x Split Jerk 4 rounds @ 70 % 1 x Hang Cluster 1 x Spilt Jerk 4 roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 2/12/2015 Dirty Thirtys (AMRAP – Reps) 30 Minute AMRAP 30 Box Jumps 30/24 inc 30 Chest to Bar 30 Kettlebell Swings 32/24kg 30 ... Continue Reading