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19/07/2017

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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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