14/11/18

CrossFit D.E.C.K – CrossFit

3 Minutes bottom of squat plate mobility

3 x

5 x extension to squat

10 x power clean

10 x Front Squat

1 x 3 – 65 %

1 x 3 – 70 %

1 x 3 – 75 %

1 x 2 – 80 %

1 x 1 – 85 %

Then 3 x 5 Clean Pulls – 100 %

Reps are reset each time not tap and go.

STICK to the PERCENTAGES

20 Minutes

Karen every break 1 roud DT
Karen- 150 Wall Balls 9/7kg

DT

12 Deadlifts

9 Hang Power Clean

6 Shoulder to overhead 70/50kg