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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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