CrossFit D.E.C.K – CrossFit 18/12/2015 (Time) For Time 1600 m Run 50 Med Ball Clean 10 / 7 kg 40 Toe To Bar 30 Power Snatch 50 / 35 kg 20 Box Jump 24 / 20 inch 10 Overhead Squat 70 / 45 kg 20 Box Jump 24 / 20 inch 30 Power Snatch 50 / 35 kg 40 Toe T ... Continue Reading

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 High-Hang Clean (20 Minutes to find Heavy 3 Position Clean) 1 x Hi Hang Clean 1 x Hang Clean 1 x Clean 04/05/2015 Every ... Continue Reading

CrossFit D.E.C.K – CrossFit Shoulder press warm up (No Measure) 2 Mins Skipping 3 x 10 Eagles 10 Good Morning 10 Shoulder Press2 Minutes Split Jerk Practice Split Jerk (15 Minutes 5 x 2 @ 80 %) 16/12/2015 Skip (Time) 5 Rounds for Time 10 Handsta ... Continue Reading

CrossFit D.E.C.K – CrossFit Moving warm up (No Measure) 3x 10 Jumping Squats 10 Meter high knees 10 Meter inch worms 30/01/2015 (Time) Run 400m 50 Kettle bell swings 24 / 16 kg Run 400m 50 Wall balls 10 / 7 kg Run 400m 50 Burpee Run 400m 50 Wall bal ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 3x 30 sec Pass Through 30 sec Air Squat 30 sec Inch Worms5 Minutes with Bar only going through complex Overhead Squat (8 min EMOM) All 8 Rounds @ 70% 1 x Power Snatch 1 X Hang Snatch 2 x ... Continue Reading