CrossFit D.E.C.K – CrossFit
Roller mobility (No Measure)
6 mins
Pick 3 muscle and move though the 4 steps for 2 minutes on each area
Bear warm up (No Measure)
10 Eagles
10 Push ups
20m Bear Crawl
Bear Complex (EMOM for 8 Minutes)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Starting at 60-65% add 5% every 2 minutes
03/07/2015 4 Minute AMRAP 5 Back Squats 80 / 55 kg 5 Bar Muscle up Rest 4 Minutes 4 Minutes AMRAP 5 Clean & Jerks 80 / 55 kg 45 Double Unders Rest 4 Minutes 4 Minute AMRAP 5 Hang Power Snatch 60 / 35 kg 15 Air Squats Rest 4 Minutes 4 Minute AMRAP 5 Toe to Bar 5 Burpee Bar touch (4 Rounds for reps)
4 Minute AMRAP
5 Back Squats 80 / 55 kg
5 Bar Muscle up
Rest 4 Minutes
4 Minutes AMRAP
5 Clean & Jerks 80 / 55 kg
45 Double Unders
Rest 4 Minutes
4 Minute AMRAP
5 Hang Power Snatch 60 / 35 kg
15 Air Squats
Rest 4 Minutes
4 Minute AMRAP
5 Toe to Bar
5 Burpee Bar touch
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