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
Squat Clean (12 E2MOM)
1 Squat clean
2 Front squats
1 Squat clean
1Push Jerk
at 75 %
Every second minute
20/07/2016 Partner Clean Ladder (Time)
In Partners (1 for 1 reps)
Any style of Clean and Jerk
40 Clean and Jerk 70/45 kg
30 Clean and Jerk 80/50 kg
20 Clean and Jerk 90/55 kg
10 Clean and Jerk 100/60 kg
then
6 x 400m sprints (3 each)
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