CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 20 plank shoulder taps 20 side twist activations (ten each side) 3x 10 Pass Through 10 Power Snatch 10 overhead squats Snatch (20 minutes) 4 X 3 snatch -60% 4 X 2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Three squat warm up (No Measure) 3 x 5 Squats toes forward 5 Squats toes in 5 Squats toes out Front Squat (10 minute EMOM 2 reps ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 30 alt calf pumps off box – slow lowering 3X 10 arch to hollow 10 box step ups active glute drive 10 second kettlebell hang from box 25/11/2017- ‘The butcher’ (Time) For Time Buy in ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Tabata Hollow Hold Bottom of Squat Hold Back Squat (8 x 2 Minute Rounds 3 x 75%) CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Doub ... Continue Reading