CrossFit D.E.C.K – CrossFit () 09/01/2015 (Time) Partner Workout For time 25 Clean and Jerks 60/40kg 50 Pull ups 75 Box Jumps 24/20 inch 100 Wall balls 10/7kg 75 Box Jumps 24/20 inch 50 Pull ups 25 Clean and Jerks 60/40kgPartner workout

CrossFit D.E.C.K – CrossFit Dead warm up (No Measure) 3x 10 Jumping squats 10 push ups 10 deadlifts Muscle-ups (10 minute EMOM) 3 x muscle up ever minute or odd minute 5 x ring row even minute 5 x ring dip 06/03/2015 (5 Rounds for reps) 5 rounds 3 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Circuit Warm Up (No Measure) 3 rounds 30 sec Inch Worms 30 sec Star Jumps 30 Sec Slow Controlled Squat At the end of 3 rounds run 100m 20/02/2015 (Time) For Time Run 800m 15 Handstand Push ups 15 Thrusters 20/15kg Run 400 ... Continue Reading

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 (12 minute EMOM) 4 min emom 1 x clean pull 1 x hi hang clean 4 min emom 1 x clean pull 1 x hang clean 1 x jerk 4 min emom 1 x ... Continue Reading

CrossFit D.E.C.K – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Sna ... Continue Reading