CrossFit D.E.C.K – CrossFit Samson warm up (No Measure) 3x 30 sec Samson Stretch 30 sec Mountain Climbers 30 sec Star Jumps Ring dip handstand walk wide leg pull 11 Minute EMOM 1 minute max effort Ring Dip 2 minute max effot handstand walk 3 minute ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes Find 2 RM) Clean (12 Minutes Work up to 80 %) 04/05/2015 Every 2 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Overhead Squat (10 Minutes EMOM) All @ 60% 1 x Snatch pull Pause at Hang 1 x Snatch 3 x Over head 18/05/2016 Partner ToeLunge Slam (2 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 17/05/2016 (Time) For time Run 600m 10-8-6-4-2 Deadlift 100/70kg Push up Run 600m Tabata Hang Clean/ sit up (AMRAP – Reps) 8 Alternating Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Press warm up (No Measure) 3x 10 reps Air Squat 10 reps Push Press 10 reps Star Jumps Push Press (20 Minutes 5×4 all @ 80%) Rope Climb (No Measure) 10 Minutes Rope ClimbsIf doing Fran practice pull-ups If doing R ... Continue Reading