CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata
Hollow Hold
Active Bottom of Squat Hold
Clean and Jerk (10 Minute EMOM)
0-4 Minutes:
1 Power Clean
1 Front Squat
2 Push Jerk
5-8:
1 Squat Clean
2 Push Jerk
9-10:
1 Squat Clean and Jerk
Increase as you like or maintain the same for whole EMOM.
Aim’s WOD (Time)
For Time
50 Wall balls 9/6kg
40 Hang Power Cleans
30 Push Jerk
20 Toe to Bar/ V -up
100 Double Unders
20 Toe to Bar/ V -up
30 Push Jerk
40 Hang Power Cleans
50 Wall balls 9/6kg
Weight 40/30 kg
30 min cap
This is dedicated to a fellow crossfitter from CrossFit Indulge.
In her words keep pushing and get it done
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