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
14 E2MOM Riot Squat Clean Ladder (AMRAP – Rounds and Reps)
0-2: 15 Squat Clean 60/30kg
2-4: 12 Squat Clean 70/40kg
4-6: 9 Squat Clean 80/45kg
6-8: 6 Squat Clean 90/50kg
8-10: 3 Squat Clean 100/60kg
10-12: 2 Squat Clean 110/70kg
12-14: 1 Squat Clean 120/80kg
* Perform prescribed reps in each two minute window*
* If ladder is complete score will be 7 rounds*
15/08/2016 (AMRAP – Rounds and Reps)
14 AMRAP
7 Strict Handstand Pushups
7 Thrusters 70/45kg
14 Chest to Bar Pullups
Categories: Uncategorized
Leave a Reply