CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Arc to hollow 10 Power clean 10 Front Squat Front Squat (15 Minutes 4 x 4 @ 75%) 04/04/2016 bar clean burpee (5 Rounds for reps) 5 rounds In 2 minutes 4 Bar mu ... Continue Reading

CrossFit D.E.C.K – CrossFit Roller mobility (No Measure) 6 mins Pick 3 muscle and move though the 4 steps for 2 minutes on each area Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka 02/04/2016 parter run (Time) Partner work out 10 ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Deadlift (20 minutes 5 x 5 @ 70%) Heavy Back Nancy (Time) 5 Rounds for time 400m 15 Back Squats 70 / 50 kg 20 min cap

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Hang Snatch (12 Minute EMOM) 4 Minutes @ 65% 2 x Snatch Pull 1 x Power Snatch 1 x Hang Snatch 4 Minutes @ 75% 1 x Snatch Pull 1 x Powe ... Continue Reading

CrossFit D.E.C.K – CrossFit Cossack Warm-up (No Measure) 3 x 10 face pulls 10 each leg – Cossack squat 3 each leg – Lateral Jumps – pause under control on each side Ring Warm up (No Measure) Ring support 15 seconds Progression: (1) Hold 5s res ... Continue Reading