CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Kettle bell Deadlift 10 Push up Push Jerk (12 Min Heavy Complex) 1x Squat Clean 1x Hang Cluster 1x Push Jerk 24/03/2017 Push Thruster Skip (AMRAP – Rounds an ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder stretch (No Measure) 5 minutes Shoulder mobility 60/60 Shoulder rotation YMCA Arc to Hollow Strict Muscle up 6 Minutes for 3 sets of max effort strict muscle ups unbroken – scaling = strict pullupsScale is ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up 21-15-9 complex (Time) For time: 8 deadlifts 70/50 kg 7 cleans 70/50 kg 6 snatches 70/50 kg 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-u ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch 29/12/2016 (Time) In pairs 50 rounds (1 for 1) 1 snatch 2 overhead squats 3 burpees over the bar Weight:60/40kg Then 6x 400m runs (1 for 1)

CrossFit D.E.C.K – CrossFit Bridge shoulder warm up (No Measure) 2 x 30 Sec glute bridge hold 5 Left leg bridge march 5 Right leg bridge march 5 Press to Handstand Skills 3 11 minute EMOM 1st minute max effort strict pull ups 2nd minute max effort p ... Continue Reading