CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobility Tabata Plank side to side reach Active bottom of the squat hold Back Squat (3 x 10 – 60 %) 20 Minutes 30/12/19 (Time) 3 Rounds 20 Back Squats 60/40 kg 15 Chest to Bar Pull-ups 10 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday 29/12/19 (Time) 5 rounds 3 squat cleans increasing weight 60,65,70,75,80kg 6 bar muscle ups 9 strict handstand push-ups Then 10-1 Toes to bar Chest to bar pull-ups/ kettlebell swings Burpee box jump overs ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 x 10 push ups change width 10 change plate shoulder cranks 10 lunge and twist Bench Press (6 x 3 – 70 %) Partner Sweat Fest (AMRAP – Rounds and Reps) Partner 20 Minute AMRAP 30 Thrus ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Mobilities 3x 10 x Front Squat 10 x Clean 10 x Split Jerk Clean and Jerk (10 EMOM Build to today’s heavy) Minutes 1-6 1 Squat Clean 1 Hang Squat Clean 2 Split Jerks Minutes 6-10 1 Clean and Jerk ... Continue Reading

CrossFit D.E.C.K – CrossFit The more realistic version (Time) 3 rounds 10 calorie row 10 bar muscle ups 2 rounds 20 calorie row 20 chest to bar pull-ups 1 round 30 Squat Snatch 70/45 kg 30 double dumbbell devil swings Or Just Cardio (Time) 1600m Run ... Continue Reading