CrossFit D.E.C.K – CrossFit Snatch Warm-up 2 (No Measure) 3x 10 Snatch shrug 10 Hang Power Snatch 10 Overhead Squats Snatch Balance (15 minutes work to heavy) Lockie (AMRAP – Rounds and Reps) 18 minute AMRAP 11 over the bar burpees 8 Ring Dips ... Continue Reading

CrossFit D.E.C.K – CrossFit Power warm up (No Measure) 10 Hollow rocks 10 Power Clean 10 Push up Power Clean (10 minute EMOM ) 6 reps per round unbroken First 5 Rounds working up weight Next 5 Rounds all at same weight 10/08/2017 5 Rounds run Power ... 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 Tabata Burpees (AMRAP – Reps) 8 Rounds of Tabata Burpees 09/08/2017 handstand ladder (AMRAP – Rounds a ... Continue Reading

CrossFit D.E.C.K – CrossFit Lifting warm up (No Measure) 3 x 10 back squat 10 good morning 10 shoulder press The CrossFit Total (Total Weight) Back Squat (1 RM) Shoulder Press (1 RM) Deadlift (1 RM)

CrossFit D.E.C.K – CrossFit Skills Warm up (No Measure) 3 x 30 sec Bottom of Dip Swing 30 Sec Ring Row 30 Sec Hand Stand Shoulded tap Skills test One round only 0-2 minutes 1 Max effot set Strict Pullups 2-4 minutes 1 Max effort set Strict Ring Dips ... Continue Reading