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 13/07/2015 (8 Rounds for reps) In 2 Minutes Complete Max effort Power snatches 60 / 40 kg Rests 2 mins In 2 Minutes Com ... Continue Reading

CrossFit D.E.C.K – CrossFit Hip warm up (No Measure) 10 Left leg hip Pulse 10 Right leg Hip Pulse 30 Sec Glute Bridge Whit 2 (Time) 5 Rounds for time 5 Handstand Push up 10 Deadlifts 80/55kg 10 min cap 27/01/2015 (3 Rounds for reps) 2 Minute AMRAP A ... Continue Reading

CrossFit D.E.C.K – CrossFit Thruster Warm up 2 (No Measure) 10 One arm Front squat 10 Deadlift high pull 10 Push up Hang Clean (10 Minute EMOM) 1 x hi hang clean 1 x hang clean working for heavy 27/02/2015 (2 Rounds for reps) In 10 minutes Run 800m ... 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 Press Split Jerk (15 Minutes) 1 x Push Jerk + 1 x Spilt Jerk find heavy 1 RM Then 95 % Then 90 % Ring Rows (5 Minute EM ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm up (No Measure) 3 x 10 Good Mornings 10 Air Squats 10 Push Press 50m shuttle Jamie (Time) 40 Minute Cap 800m Run 75 Wall balls 10/7kg 30 Snatch 60/40kg Rest 2 Minutes 3 Rounds 10 Burpee Box Jump 24/20inch 10 Ball sla ... Continue Reading