CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Tabata Alternating
2 Rounds: Active Squat hold
2 Rounds: Slow Squats
2 Rounds: Squats
2 Rounds: Jumping Squats
Clean and Jerk (15 Minutes build in weight )
1 Clean (2 Second pause in catch)
1 Hang Clean
1 Jerk (2 second pause in receiving position)
03/06/2020 (Weight)
Complete the complex 3x on each arm to count as 1 Set.
1 Object Clean
1 Squat with 2 second pause
1 Object Hang clean
1 Squat with 2 second pause
1 Object Jerk with 10 Second hold overhead
Complete 3 Sets of this on EACH arm
03/06/2020 (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Kettlebell Swings
20 Sumo Deadlift High- Pull
20 Goblet squats
20 V-ups/ Toes to bar/ Rings
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