CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5x muscle snatch 5x snatch drops increasing depth 5x high hang snatch 5x hang snatch Hang Snatch (15 Minutes to find a 2RM) 20/01/2015- the holy Trinity (Time) For Time 12-9-6 Snatch 60/40kg Over h ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2 minute passive hang from rig 20 second pec stretch high, middle, low Then 3x 10x banded face pulls 10m duck walk 10x thoracic reach (5 each side) Front Squat (6 x 3 – 80 %) Helen (Time) 3 ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round 30/09/2019 (Time) 3x 400m row 21 kettlebell swings 12 ring rows 30/09/2019 (AMRAP – Reps) 5 minutes max effort b ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (Time) 2 rounds 10 ring muscle ups 20/15 calorie bike 30 chest to bar pull-ups 40 double unders 10 bar muscle ups 20 strict handstand push-ups 30 toes to bar 40 double Unders *Rest 3 mins Then 10 rounds 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 x Push-ups changing width 10 x Change plate flyes 10 x Kang Squats Bench Press (4 x 4- 70%) 18/09/2019- Partner Dumbbells (AMRAP – Rounds and Reps) In Partners 35 Minute AMRAP Buy in 5 ... Continue Reading