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
01/08/2017 EMOM Wall push (5 Rounds for reps)
10 minutes
5 Rounds every 90 sec work 30 sec rest
In 90 seconds Complete
15 Wallballs then max effott Push ups
rest 30 seconds
20 minutes for squats
Hatch Cycle Back Squat (week 12 )
5 reps 60%
5 reps 70%
5 reps 75%
5 reps 75%
Push Jerk (10 Minutes 3 x 3)
work to heavy and hold for 3 sets total
1 x BTN Push jerk hold 3 secs catch and in lock out
2 x Push Jerk
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