CrossFit D.E.C.K – CrossFit
Clean 2 (No Measure)
3 x 10 Seconds prone scapula warm up
10 Seconds Y
10 Seconds T
10 Seconds A
30 Seconds bottom of squat
3 x 5
Drop cleans no dip from hip
3 x 5
Hip Cleans – extension to drop
3 x 5
Hang cleans
3 x 5
Clean take offs (ground to knee deadlifts in pulling stance)
Clean (5 x 1 – 3 Position Clean – Top Down)
1 High Hang Clean
1 Clean Mid- Thigh
1 Clean Below Knees
Work to a heavy
then increase weight by 10 kg and complete
3 x 5 – Clean Take offs
20 MInutes
10/12/2018 (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Push Press
10 Front Squats
10 Thrusters
10 Chest to Bar Pull-ups
weight 40/30kg
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