CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
1 Turkish get up each arm
10 Supine/floor extended object press each arm
10 Squats
Split Jerk (12 Minutes work to a heavy complex)
1 Power Clean
1 Hang Squat Clean with 2 second pause in receiving position
1 Push Jerk
1 Split Jerk with a 2 second hold in receiving position
09/06/2020 Barbell Free Jerks (Weight)
Complete 4 Rounds of the complex
1 Complex = 2 sets each arm of
1 Object power clean
1 Object Hang power clean with 2 second pause
2 Object Push Press
2 Object Push Jerk
recover and hold in finish position for 10 Seconds on final Jerk of the sequence.
Complete this 2 x on one arm then swap for 2 x on other arm to make 1 whole round.
09/06/2020 (4 Rounds for reps)
19 Minute EMOM
Min 1: 10 Shoulder to overhead / Object
Min 2: 10 Object Box Step ups/weighted Lunges
Min 3: 10 Push-ups
Min 4: 10 Pull-ups/ Hollow Rocks
Min 5: Rest
After each set Max effort Mountain Climbers
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