CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/ Hip Mobility
2 x
5 Clean Pull
5 High Hang Power Clean
5 Power Clean
5 Front Squats
5 Squat Clean
3 Split Jumps
3 Eye Level Split Jerks
3 Split Jerks Pause in dip/ Receiving
3 Split Jerks
Complex with Barbells
Clean and Jerk (10 Minute EMOM )
1 Power Clean
1 Hang Squat Clean
2 Split Jerk
Increase weight every 2 Minutes if wish (5 Weight changes)
15/07/2020 (Time)
10 Power Clean and Jerk 70/50kg
200m run
8 Power Clean and Jerk 80/55kg
200m run
6 Power Clean and Jerk 90/60kg
200m run
4 Power Clean and Jerk 95/65kg
200m run
2 Power Clean and Jerk 100/70kg
200m run
20 Minute Cap
Or Finish on 70% of 1 rep Power clean and Jerk
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