CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Power Snatch (20 Minutes 1 RM ) Tabata Slam ball and Sit up (AMRAP – Reps) 8 Minute Tabata Slam ball 10/7 kg sit up alternatin ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Back Squat (25 Minutes 8 x 4 @ 80%) 17/11/2016 ride/row/run thruster box (3 Rounds for reps) 3 Rounds for Reps ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Pass Through 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 6 x 3 @ 80%) 14/01/2019 Hang on (AMRAP – Rounds and Reps) 12 Minute AMRAP 6 Hang Power Clean 60/40 ... Continue Reading

CrossFit D.E.C.K – CrossFit Khan porter deathish (No Measure) 50 Ring muscle ups *5 burpees at the top of every minute Or 50 anythings *Top of every minute 5 burpees

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes banded hip distractions 2x 10x Lunge and reach 10x Hip Sweepers 10x Jumping Squats focus on explosive power Thruster (work up to a Heavy 3RM from floor) 12 Minutes 12/01/2018 (Time) In partn ... Continue Reading