CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Arc to hollow
10 Power clean
10 Front Squat
12/09/2015 Team Series Clean and Jerk Ladder (AMRAP – Reps)
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.
Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 43, 47, 56, 65, 70, 75 kg
Males use 62, 70, 84, 102, 111, 120 kg
12/09/2015 Team Series M/U Dead (Time)
42-30-18 reps for time of:
Muscle-ups with static deadlift hold
159 kg partner deadlifts
62 kg bar 20 kg 77 kg
30 min cap
Categories: Uncategorized, Workout Of the Day
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