CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 x Mountain Climbers with reach
10 x Good Mornings
10 x Hollow Rocks
Body Weight Power 1 (9 Minute EMOM)
Spend the minute working on QUALITY of movement. Reps do not matter here. Focus is HIP power and leg drive
.
Minute 1: Broad Jumps- focus on hip extension
Minute 2: Tuck Jump- Focus on leg drive and vertical height
Minute 3: Kneeling to Squat jump/ or Frog Bridges
Power Clean and Jerk (barbell option) 9 Minute EMOM)
1 Power Clean
1 Hang Power Clean
1 Split Jerk
Build to a heavy
8/04/2020 Wednesday at home 14.5 covid (Time)
22-18-14-10-6-2
Thrusters/ Object thrusters (1/2 each side)
Burpees over bar/ object
800m Run (Time)
Max Effort 800m Run
If nowhere to run 100 Sit-ups
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