CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms Friday bike ride (5 Rounds for reps) 5 Rounds for reps In 2 minutes complete Ride 15/10 cals 5 Burpee Box overs Max effort Kettlebel ... Continue Reading

CrossFit D.E.C.K – CrossFit Floor hip warm up (No Measure) 1 min floor hip sweepers 1 min couch stretch 1 min eagles Death march (No Measure) 3 x 20 Meter death march 20/10kg 21/09/2015 Muscle fran (Time) For time 21 Thrusters 40/30kg 9 Muscle ups/2 ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms25 minutes for squats Hatch Cycle Front Squat (week -10 ) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 75% Hatch Cy ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata Stict Pull ups (AMRAP – Rounds) 8 Rounds 2 x 5 second acentric pull up 5 second eccentric ( SCALE 2 x 5 second eccentric pull up ) Rest 10 Sec Push Press (20 Minutes 5 x 5 @ 75 % ) 18/10/2016 lunge c& ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat SW1: Snatch (12 Minute EMOM) 1-3 Minute 2 x Snatch pull 1 x Hang Snatch 70 % Rest 1 Minute 5-7 Minute 2 x Snatch Pull 1 Hang Snatch 80 %Rest 1 Minu ... Continue Reading