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 12/09/2015 Team Series Clean and Jerk Ladder (AMRAP – Reps) As FF and MM pairs, complete as many reps as possible ... Continue Reading

CrossFit D.E.C.K – CrossFit Skipping (No Measure) 2 Minutes Double Unders Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms 11/09/2015 Team series D/U Row Step up (Time) For time: Females complete: 100 double-u ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Turkish Get Up (10 EMOM 1 min per arm ) 10/09/2015 (AMRAP – Reps) Every 3 minutes for 15 minutes complete 6 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Demac Chipper (2 Rounds for time) 30 Clean and Jerk 60 / 40 kg 5 min cap Straight in to 30 Deadlift 30 Pull up 20 Hang Power Clean 20 Chest to Bar ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Power Snatch (12 min EMOM) Start @ 70 % and work till Max 1 x Hang Snatch Pull 2 x Hang Power Snatch Nancy (Time) 5 Rounds for time o ... Continue Reading