CrossFit D.E.C.K – CrossFit Clean 2 (No Measure) 3 x 10 Seconds prone scapula warm up 10 Seconds Y 10 Seconds T 10 Seconds A 30 Seconds bottom of squat 3 x 5 Drop cleans no dip from hip 3 x 5 Hip Cleans – extension to drop 3 x 5 Hang cleans 3 ... Continue Reading

CrossFit D.E.C.K – CrossFit Sunday funday woop (No Measure) 5 rounds 6 ring mu 5 meter hand stand walk 10 dead ball clean 40kg 5 meter hand stand walk Rest 3 minutes 3 rounds 5 dead lifts 3 hang cleans 1 push jerk 100kg/70kg

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Dynamic lines warm up Crab walk one leg emu walk inch worms fast feet high knees Lincpin Fitness (Time) For time: 400m run 20 Burpees 400m run 19 Burpees 400m Run 18 Burpees etc, etc, etc…until& ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3 Minutes Plate mobility then 3 x Y, T, A – 10x second hold 10x Tightrope squats Snatch technique Clean and Jerk Technique broomstick then barbell Olympic Lifting Total (Total Weight) Snatch (1 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up but not (2 Rounds for reps) 2 rounds 30 second max calories air bike Not Goodbye just see ya later- Bye Elders (AMRAP – Rounds and Reps) 5 rounds 400m kettlebell farmers carry 1 X 32 / 24kg 12 pull-ups / 6 r ... Continue Reading