CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
5 Front Squats
5 Cleans
5 Push press
5 Split Jerks
Big Clean Complex (20 Minutes work to heavy )
All unbroken
1 x High Hang Clean
1 x Hang Clean
1 x Clean
1 x Push Press
1 x High Hang Clean
1 x Hang Clean
1 x Clean
1 x Push Jerk
1 x High Hang Clean
1 x Hang Clean
1 x Clean
1 x Split Jerk
02/12/2016 EMOM Dead hang hand toe (AMRAP – Rounds)
10 Minute Alternating EMOM
Odd Minute
5 Deadlifts 60% complex
5 Hang Squat Clean 60% complex
Even Minute
5 Strict Handstand Push up
5 Unbroken Toe to bar
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