CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch ( 8 minute EMOM) 1 x Snatch high pull (pause at top of knee for 1 sec) 2 x Hang Power Snatch Chest-To-Bar Pull-ups (8 minute ... Continue Reading

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 (15 Minutes 2RM) 10/06/2015 (Distance) 15 min AMRAP Partner workout 2 x 20 Air Squats Holding weight plate 20/10kg ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat High-Hang Clean (12 Minute EMOM) 4 minutes light 4 minutes moderate 4 minutes find heavy 13/10/2015 2 rounds (2 Rounds ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Run 100m 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400m 10 Handstand Push ups 10 Thrusters 20/15kg R ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Power Clean (20 minutes to complete 6 x 3) Rest 2 Minutes between working set lifts, all are touch and go 19/02/2015 (AMRAP – Rounds and Reps ... Continue Reading