CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Pass Through
10 Power clean
10 Front Squat
Clean (14 Minute EMOM)
1 – 3 Minutes @ 70 %
1 x Clean Pull
2 x Hang Clean
1 x Jerk
Rest 2 minute
6 – 8 Minutes @ 80 %
2 x Clean Pull
2 x Clean
1 x Jerk
Rest 2 Minutes
11 – 14 Minutes
Heavy
2 x Clean
1 x Jerk
18/11/2021 (3 Rounds for reps)
3 Rounds
In 3 Minutes
21/18 Cal Row
15 Thrusters 40/30 kg
Max Box step ups 22.5/15 kg Dumbbell
Rest 3 Mins
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