CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Split Jerk (10 Min EMOM) Start at 70% Increase weight every two mins 1 x squat clean 1x Front squat 2 x Split jerk 30/12/2015 (AMRAP R ... Continue Reading

CrossFit D.E.C.K – CrossFit Squat warm up (No Measure) 5 min Ankle Mobility 10 Good mornings 10 Air Squat 30 sec Inch Worms Back Squat (20 minutes find 5 RM) Jess (Time) 3 Rounds For Time 200 m run 12 kettle bell swings 24 / 16 kg 12 sit ups 12 Push ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving 2 (No Measure) 3 x 10 m high knees 10 m Lunges 10 m Karioka Kimbo (Time) For time in teams of Three Complete Annie 50-40-30-20-10 Double unders Sit up Then Fran 21-15-9 Thrusters 40 / 30 kg Pull ups Then Grace 30 C ... Continue Reading

CrossFit D.E.C.K – CrossFit Arc power warm up (No Measure) 10 Arc to Hollow 10 Power Clean 10 Push up 12 Days of Christmas (Time) For Time Accending Ladder 1 Muscle up 2 Squat Snatch 60/40kg 3 Over Bar Burpee 4 Toe to Bar 5 Chest to Bar 6 Shoulder t ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Isabel (Time) For Time: 30 Snatches, 135# / 95#Weight 60 / 40 kg Work in partners to count and encourage 10 min time cap 22/12/2015 Christmas ... Continue Reading