CrossFit D.E.C.K – CrossFit
Ab 11 (AMRAP – Reps)
2 rounds
30 v-hold flutter kicks
15 v-ups
30 plank hold taps
15 hollow rocks
30 alternating single leg tuck
Then max reps
Sit-ups
6 min cap
Hang Snatch (11 minute EMOM)
2 minutes
2 x Hang Power Snatch
2 x Overhead Squat
Rest 1 minute
2 minutes
2 x Hang Power Snatch
2 x Overhead Squat
Rest 1 minute
2 minutes
2 x Hang Snatch
Rest 1 minute
2 minutes
2 x Hang Snatch
29/06/2017 muscle Snatch overhead (AMRAP – Rounds and Reps)
15 Minute Ascending Ladder
2-4-6-8-10-12-etc
Ring Muscle ups
Hang Power Snatch 40/30 kg
Overhead Squat 40/30 kg
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