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09/08/2018

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09/08/2018

CrossFit D.E.C.K – CrossFit

Clean and Jerk warm up (No Measure)

3x

5 Front Squats

5 Cleans

5 Push press

5 Split Jerks

Clean and Jerk (8 x 90 second Rounds)

1 – 3 rounds

1 x Clean pull

1 x Clean

1 x Front Squat

2 x Jerk

4 – 6 rounds

1 x Clean pull

1 x Clean

2 x Jerk

7 – 8 rounds

1 x Clean and Jerk

09/09/2018 run power clean and jerk (Time)

3 rounds for time

400 m run

10 Power clean and Jerk @ 70% of clean and jerk

Rest 1 minute

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