CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 5 Front Squats 5 Cleans 5 Push press 5 Split Jerks Clean and Jerk (20 Minutes For Heavy) 5 Minute Warm up 5 Minutes work to 5 reps @75% 5 Minutes work to 3 reps @85% 5 Minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Deep Shoulder Warm-up (No Measure) 10 Shoulder Cranks (change plates) 10 single arm Kettlebell press (bell upwards- 5 each side) 10 Face-pulls Push Jerk (15 minutes 3 x 2 @85%) Jackie (Time) For Time: 1000m Row 50 Thr ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Ring Dips (6 Minute Alternating EMOM) Pistols (6 Minutes Alternating EMOM) box or plate 4/1/18 (Time) 800m run 40 b ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday is for balls (Time) 10 rounds 2 ball cleans 70/45kg 4 bar muscle ups 6 Russian swings 40kg Or (Time) 50 bar muscle up Top every minute 5x Russian swings Orrrr (Time) 10 rounds 5 bar muscle ups 4 ring muscle ups (al ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) in two teams Ball tunnel roll relay Hollow ball pass relay Plank ball roll relay Oh baby! (Time) In partners 10 rounds 200m ball carry 45/30kg 30 ball squats 200m run 1 minute rest Because Jess is alm ... Continue Reading