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 Back Squat (15 Minutes 5 x 2 @ 70%) Clean (10 min E2MO2M) 3 x Clean pull 3 x Hang Clean @ 75% 26/02/2015 (Time) ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (E2MOM 6 Minutes) 3 x Power Snatch 3 x Snatch @ 70 % Overhead Squat (E2MOM 4 minutes) 3 x Push Press 3 x Over head Squat @ 75% ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up Back Squat (15 Minutes 2RM) sunday (AMRAP – Rounds and Reps) 15 minute AMRAP 10 burpees 20 power cleans 60/40kg 30 double unders 21/01/2015 ( ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Snatch (E2MOM 6 Minutes) 3 x Power Snatch 3 x Snatch @ 70 % Overhead Squat (E2MOM 4 minutes) 3 x Push Press 3 x Over head Squat @ 75% ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 2 Min skipping 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (15 Minutes 3 x 5 @ 75%) Front Squat (15 Minutes 3 x 5 @ 75%) 20/04/2015 (AMRAP – Rounds and Reps) 9 ... Continue Reading