CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 200m run 3x 10x Kang Squats 10x banded good mornings 10x banded crab walks each leg Then barbells out 2x 5 barbell power cleans 10 arch to hollow 23/2/19 (Time) 20 power clean 60/40kg 10 bar muscle up ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch B (No Measure) Y, T, A Scapula Holds – 10 Seconds x 3 20 x Shoulder Shrug distractions 2 x 30 Seconds bottom of the Squat then 2 x 5 Drop Snatch 2 x 5 Hip Snatch 2 x 5 Snatch Deadlift 5 x 1 Hang Snatch + Belo ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press Thruster (15 Minutes 3 RM ) Team Row Burpee Thrusters (2 Rounds for reps) 15 Minute AMRAP in Teams of 4 5 Double dumbbell Thrusters 22.5/15 kg 5 B ... Continue Reading

CrossFit D.E.C.K – CrossFit AB 4 (No Measure) 2 Rounds for quality: Filly abs 30 Second hollow hold with light kettlebell 20 kettlebell double leg cross overs 30 plank alternating arm reach 20 gymnastics crunches 30 kettlebell Russian twists 6 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata (alternate) Hollow hold handstand hold Handstand Walk (4 Min EMOM- max distance unbroken) 1 meter = 1 rep Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-up ... Continue Reading