CrossFit D.E.C.K – CrossFit November partner Saturday (3 Rounds for reps) In Partners all round for round 10 Minute AMRAP 7 Bar Muscle Ups/renegade rows 14 goblet lunges 24/16kg 21 double unders Rest 4 mins 10 Minute AMRAP 3 power clean and jerk 70/ ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch warm up (No Measure) 20 leg and arm plank lifts 10 slow pushup to extension 20 handstand scapula raises 3x 10 Pass Through lunge twist 10 Power Snatch 10 overhead squats Overhead Squat (15 Minutes Heavy Complex) 2 ... 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 (14 Minute EMOM) 1 – 3 Minutes @ 70 % 1 x Clean Pull 2 x Hang Clean 1 x Jerk Rest 2 minute 6 – 8 M ... Continue Reading

CrossFit D.E.C.K – CrossFit Air squat warm up (No Measure) 2x 30 Sec Bottom of Squat 30 sec Air Squat 30 sec Inch Worms Back Squat (15 Minutes 3 x 3 @ 70 %) 07/09/2016 20-40-80 30 min (Time) For Time 20 Ground to Overhead 20kg Run 200m 20 Ground ... Continue Reading

CrossFit D.E.C.K – CrossFit Split Jerk warm up (No Measure) 2 x 10 Split jumps 10 Shoulder press in split 10 Eye level Split Jerks then 10 Full Split Jerks Split Jerk (15 Minutes 2 RM) 2 x 60% 2 x 65% 2 x 70% 2 x 75% 2 RM 03/012/2016 ... Continue Reading