CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 Minutes bike/ skip/ row
then 3 x
10 x Single arm upside down kettle-bell press
10 x Plank shoulder taps
10x Hollow Rocks
Push Press (3 x 3 – 75 %)
20 mins for both
Push Jerk (3 x 3 – 75 %)
20 Minutes for push press and jerk
04/09/19 (3 Rounds for reps)
3 Rounds for reps
1 Minute work: 10 Seconds transition
Min 1: Hang Power Clean 40/30kg
MIn 2: Strict Handstand Push-ups
Min 3: Ball Cleans 70/45kg
Min 4: double Unders
Min 5: Rest
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