CrossFit D.E.C.K – CrossFit Warm up Pistol (No Measure) 10 minutes Alternating legs Box Pole Squats Weighted Back Squat (20 Minutes 3 x 8 @ 70 %) Partner DT (AMRAP – Rounds) 20 AMRAP 12 Deadlifts 70/50kg 9 Hang clean 6 Shoulder to overhead ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch Balance (10 minute EMOM) All @ 65% 1 x Snatch pull 1 x Hang Power Snatch 1 x Snatch Balance Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch 19/11/20 ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean and Jerk Warm-up (No Measure) 30x Shoulder Cranks with Change plates 3x 10x Power Cleans 10x Front Squats 10x Split Jerks Push Jerk (10 minute EMOM) Work to heavy 1 x Power Clean 1 x Hang Squat clean 2 x Push jerk 0 ... Continue Reading

CrossFit D.E.C.K – CrossFit Optional Sunday (No Measure) 1-6 Bar muscle ups Squat cleans 90/65kg 3 rounds 15 chest to bar pull-ups 30 double unders 15 handstand push-ups 30 double Unders 6-1 Ring muscle ups Push jerk 90/65kg 6 emom (No Measure) 1 le ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up Saturday double girls (Time) In Pairs Double Fran 42-30-18 Thusters 43/30 kg Pull ups Then Double Grace 60 Power clean and jerk 60/ ... Continue Reading