CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2 Rounds: Slow controlled squats
2 Rounds: Squats
2 Rounds: Jumping squats
2 Rounds: squat to tuck jump
Stamina Squats (15 Minutes 5 x 8 )
3 Front Squats immediately into 5 back squats
If you have a rack you may rerack between front and back squats but must go immediately into back squats.
If no rack go light enough to get bar onto back.
Ideally all at same weight.
Load should be moderate
Barbell Free Leg Stamina (Weight)
3 x (done without dropping object)
5 x 1+1/2 Object Squats
5 x object Squats with 3 second pause in bottom
5 normal pace squats with object.
Immediately then place object down and
Super-set with 10 x Jumping Squats
Rest between sets
19/05/2020 (5 Rounds for reps)
Every 3 Minutes for 5 Rounds
50 Double Unders
20 Power Clean/ Object clean
20 Push Press/ Object
Rest remaining time
If not making the 3 minute mark then continue on as an AMRAP
Score is how many complete rounds achieved