CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Hang Clean (15 Minutes Work to Heavy 2 RM) 24/07/2018 Thruster Pull up (Time) For Time 40 Trusters 30/25kg rest 3 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit shoulder skill warm up (No Measure) 2 rounds for quality 30 Second right side plank 30 Seconds left side plank 30 Second tuck to invert 30 Seconds press to handstand on wall 30 Seconds hanging L sit Handstand Walk (6 Minu ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Bullrush. Tag – 2 burpees /5 squats 21/07/2018 (Time) In groups of 3 150 bench press 60/40kg 400m Dumbell and ball carry 150 toes to bar 400m Dumbbell and ball carry 150 back squats 70/50kg 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 2x 10m lunge and twist 10m inch worm to push up 10m broad jumps 10m hamstring death march Deadlift (8 x 2- 80%) 15 Minutes 20/07/2018 (Time) 10-8-6-4 Ring muscle ups/ 2:1 toes to rings 20-16-12-8 ... Continue Reading