CrossFit D.E.C.K – CrossFit Clean and Jerk warm up (No Measure) 3x 10 Front Squats 10 Cleans 10 Split Jerks Clean and Jerk (15 Minutes 1RM) 01/05/2015 (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Muscle ups 10 Burpee 20 Box jump 30 sit ups 400m ... Continue Reading

CrossFit D.E.C.K – CrossFit Eagles warm up 2 (No Measure) 3x 30 sec Arc to Hollow 30 sec Eagles 30 sec Hip Pop ups Hang Power Clean (10 minute EMOM 3 reps) working to heavy 17/03/2015 (Time) For Time 40 Trusters 30/25kg rest 3 minutes 30 Thrusters 4 ... Continue Reading

CrossFit D.E.C.K – CrossFit Med ball warm up (No Measure) 3x 30 sec Top of Push up 30 sec Bottom of Squat with Med ball 30 sec Jumping Jacks Push Press (15 mInutes 5 x 5 Push press @70 %) 21 – 15 – 9 (Time) 21 – 15 – 9 Bu ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 3x 10 Pass Through 10 Good morning 10 Power Snatch Power Snatch (10 minutes EMOM 3 reps) work for heavy Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Weight 40 / 60 kg 15 Minute cap

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 Front Squat (20 Minutes 3 x 2 @ 80 %) 08/04/2015 (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 Knees to arms 12 Dead ... Continue Reading