CrossFit D.E.C.K – CrossFit Thruster warm up (No Measure) 10 Power Clean 10 Front Squats 10 Push Press25 Minutes to squat Hatch Cycle Front Squat (week3-2) 5 reps 60% 5 reps 65% 5 reps 70% 5 reps 70% Hatch Cycle Back Squat (week3-2) ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Push Press 10 reps Overhead squat 10 reps Star Jumps Push Jerk (15 Minutes 5 x 3 @ 80 %) 01/06/2017 (AMRAP – Rounds and Reps) 15 Minute AMRAP 100 Double Unders 30 Push ups 2 ... 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 Tri Fit 1 (AMRAP – Rounds and Reps) Teams of 3 8 Minute AMRAP 21 cals bike/ row 21 Squat Clean 70/50 kg 21 Toe to Bar (1 work ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagle warm up (No Measure) 10 Eagles 10 Mountain Climbers 30 Sec top of Push up L-Sit Pull-ups (6 Minute Alternating EMOM ) Strict Toes-To-Bar (6 Minute Alternating EMOM ) Hatch Cycle Front Squat (Week 3-1) 5 reps 60% ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts 24/16 kg Deadlift (20 minutes 3 x 5 @75 %) 10 EMOM working up to 75 % 2 x Clean pull 2 seconds hold@ knee 2 Deadlifts Then 10 minutes to do 3 ... Continue Reading