CrossFit D.E.C.K – CrossFit Hang and hand warm up (No Measure) 3 x Pass Through Hang Power Clean Front Squat Octane 4 (AMRAP – Rounds and Reps) In Pairs 8 Minute AMRAP One round for one round 15 Ground to Overhead 40/25 kg 30 Double Unders Oct ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat Clean (12 Minute EMOM ) 2 x Squat clean Working to a heavy 2 RM Not touch and go 04/05/2015 Every 2 Minutes for 12 Minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Tabata hollow squat (AMRAP – Reps) 8 Rounds Alternating Hollow rocks Squats Saturday snatch ladder (Time) In partners 20 Snatch 50/35kg – 50% 50 pull-ups 16 Snatch 60/40kg – 55% 40 chest to bar p ... Continue Reading

CrossFit D.E.C.K – CrossFit Kimberly (AMRAP – Rounds and Reps) 200 Double Unders Buy In 31 Kettlebell Swings 32/24kg 20 Power Cleans 60/40kg 16 Push Jerks 60/40kg 400m Run 84 WallBalls 10/7kg 800m Run 84 Burpees 400m Run 31 Pull ups 20 Thruste ... Continue Reading

CrossFit D.E.C.K – CrossFit Lizard warm up (No Measure) 3 x 10 eagles 5 Meter lizard walk Tabata Toe to Bar – Top of Push Up (AMRAP – Reps) Tabata Strict Toe to Bar Top of Push up Hold 8 Alternating Rounds 27/01/2017 Clean Lunge run (AMR ... Continue Reading