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 Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 Minute 5 x 2 @ 85%) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsWeight 102/ 70 kg

CrossFit D.E.C.K – CrossFit Thruster 2 (No Measure) 3x 10 pass throughs 10 front squat 10 push press Tabata Hollow Rocks (AMRAP – Reps) 8 rounds of Hollow Rocks for reps Push Press (15 Minutes 5 x 3 @ 80 %) Fran (Time) 21-15-9 Thrusters, 9 ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 10 good mornings 10 arch to hollow 10 jumping squats 2.9.18 optional Sunday (No Measure) 50 hollow rocks 40 chest to bar pull-ups 30 power clean 70/50kg 20 front squats 15 bar muscle ups 2/9/18 opt ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 4 minutes of skipping. Every 2nd trip – 4 duck walk steps (2 forward 2 backwards) 4 snatch with stick 01/09/2018 (Time) 30 handstand push-ups Then 5 rounds 3 snatch 70/50kg 6 ring muscle ups 9 b ... Continue Reading