CrossFit D.E.C.K – CrossFit
Ab 13 (AMRAP – Rounds and Reps)
6 minute AMRAP
10 alternating leg crunches
10 plank taps
10 lizard legs
10 gymnastics crunches
Empty bar warm up (No Measure)
2 x With empty bar
5 x Power Clean
5 x Hang Clean
5 x Split Jerk
Power Clean (10 Minute EMOM)
1 x Power Clean
1 x Hang Clean
2 x Split Jerk
6 Minutes to warm up/ 4 Minutes working weight
09/12/2019 (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Hang Power Cleans
5 Front Squats
5 Push Jerk
Every time bar is dropped/ rested for more than 10 Seconds complete
10 x Burpees over bar
weight: 70 / 45 kg
Select a weight you can hold on to for at least 2 Rounds. There SHOULD be burpees however if you can not get at least 2 rounds out without dropping select a lighter weight.
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