CrossFit D.E.C.K – CrossFit
Happy birthday Blake
Tabata Stict Pull ups (AMRAP – Rounds)
8 Rounds
2 x
5 second acentric pull up
5 second eccentric
( SCALE 2 x 5 second eccentric pull up )
Rest 10 Sec
Push Press (20 Minutes 5 x 5 @ 75 % )
20/07/2016 Partner Clean Ladder (Time)
In Partners (1 for 1 reps)
Any style of Clean and Jerk
40 Clean and Jerk 70/45 kg
30 Clean and Jerk 80/50 kg
20 Clean and Jerk 90/55 kg
10 Clean and Jerk 100/60 kg
then
6 x 400m sprints (3 each)
20 min cap
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