CrossFit D.E.C.K – CrossFit
Dead warm up 3 (No Measure)
3x
10 Good mornings
10 Eagles
10 Jumping jacks
Skipping (No Measure)
2 Minutes Double Unders
Run row ride (Time)
In three teams
Run 400m together
Row 1000m in train ( first back gets to start )
Ride 2000m in train (same order as row)
03/06/2015 For time 9 Hang power snatches 90 Double under 6 Hang power snatches 60 Double unders 3 Hang power snatches 30 Double unders 5 Min cap (Time)
For time
9 Hang power snatches 50 / 35 kg
90 Double under
6 Hang power snatches 50 / 35 kg
60 Double unders
3 Hang power snatches 50 / 35 kg
30 Double unders
5 Min cap
Deadlift (15 Minutes 2 x 5 @ same weight ( heavy ))
Take 10 minutes work on form and load
5 minute for the 2 sets
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