CrossFit D.E.C.K – CrossFit
Split Jerk warm up (No Measure)
2 x
10 Split jumps
10 Shoulder press in split
10 Eye level Split Jerks
then
10 Full Split Jerks
Pull-ups (6 Minute Alternating EMOM )
Strict Toes-To-Bar (6 Minute Alternating EMOM )
Split Jerk (15 Minutes 2 RM)
2 x 60%
2 x 65%
2 x 70%
2 x 75%
2 RM
03/012/2016 power squat split (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Hang Power Clean 50 / 35 kg
8 Front Sqauts 50 / 35 kg
6 Split Jerks 50 / 35 kg
REST 3 MINUTES
03/012/2016 power squat split (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Hang Power Clean 50 / 35 kg
8 Front Sqauts 50 / 35 kg
6 Split Jerks 50 / 35 kg
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