CrossFit D.E.C.K – CrossFit
Squat warm up (No Measure)
5 min Ankle Mobility
10 Good mornings
10 Air Squat
30 sec Inch Worms
25 minutes for squats
Hatch Cycle Front Squat (week -10 )
5 reps 60%
5 reps 65%
5 reps 70%
5 reps 75%
Hatch Cycle Back Squat (week -10)
5 rpes 60%
5 reps 65%
5 reps 70%
5reps 70%
Semi Final 4 (AMRAP – Reps)
In 10 Minutes
10 Snatch 40/30 kg
Rest 1 Min
10 Snatch 50/35kg
Rest 1 Min
10 Snatch 60/40kg
Rest 1 Min
Max Effort Snatch 70/45kg
Rx+ 60/40-80/55-100/65kg-110/75 kg
Front Squat (1 x 5)
Back Squat (2 x 5)
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