15/12/2018

CrossFit D.E.C.K – CrossFit

Y, T, A Scapula Holds – 10 Seconds x 3

20 x Shoulder Shrug distractions

2 x 30 Seconds bottom of the Squat

then

2 x 5 Drop Snatch

2 x 5 Hip Snatch

2 x 5 Snatch Deadlift

5 x 1 Hang Snatch + Below the Knee snatch

5 Minutes

3 x 5 Segmented Pulls

– pause at knee

-pause at extension point

– pause in extended position

Then 15 minutes

5 X 2 reset snatch – 75%

12-9-6

Power Snatch 60/40 kg

(bar muscle ups rx+)

36-27-18

Sit-ups

6- 9 – 12

Overhead Squats 70/45kg

(Ring Muscle Ups rx+)

18-27-36

Push-ups

24 Minute Cap