CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk30 Minutes for Squats Hatch Cycle Front Squat (Week 7-1) 5 reps @ 65% 4 reps @ 70% 4 reps @ 75% 4 reps @ 80% Hatch Cycle Back Squat (Week 7-1) 5 ... Continue Reading

CrossFit D.E.C.K – CrossFit

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up Partner Saturday (AMRAP – Rounds and Reps) 30 Minute AMRAP 50 Burpee Box Jump ( one partner is in plank ) 50 Toe to Bar ( one partner i ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Snatch Warm-up 3 (No Measure) 2x 10 pass throughs 5 shrug 5 high elbows 10 muscle snatch 10 hang power snatch 23/06/2017 pull snatc ... Continue Reading

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 (12 Minute EMOM) 4 Minutes 65 % 2 x Deadlift 1 x Hang Clean 2 x Clean 2 x Split Jerk rest 1 min 3 Minutes 1 x De ... Continue Reading