CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Partner hamstring lowers- focus on slow lowering and control. 3x 10 Branson flips 10 Branson ups 10 Branson flyes with change plates Bench Press (5 X 5 ) Superset each set with 10 X bent over plate fl ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) 3x 5 Shrug 5 Muscle snatch 5 Behind the Neck Push press 10 Power Snatch 10 arch to hollows Grace’s Wod 5 (AMRAP – Rounds and Reps) 17 Minute AMRAP 7 Chest to Bar Pull-ups 7 Power Snatch 70 ... Continue Reading

CrossFit D.E.C.K – CrossFit Metcon (Time) 5 rounds -11 deadlifts 110/75kg -9 toes to bar 8 chest to bar -1 bar muscle up *Rest 2 minutes* -36 dumbell snatch -36 burpee box jumps -18 dumbell snatch -18 burpee box jumps -9 dumbell snatch -9 burpee box ... Continue Reading

CrossFit D.E.C.K – CrossFit Box warm up 2 (No Measure) 3 x 30 sec box hip stretch 30 sec kettle bell hang 30 sec lateral box step over Octane 4 speed (Time) For time in pairs 21-15-9 chest to bar 42-30-18 kettlebell swing 24/16 kg10 minute cap 08/09 ... Continue Reading

CrossFit D.E.C.K – CrossFit Olympic Lifting Total (Total Weight) Snatch (1 RM) Clean and Jerk (1 RM)