CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Kosac Squats
10 Power Clean
10 Push Jerk with hold
Clean and Jerk (20 Minutes)
4 x 2 at 60%
3 x 2 at 70%
3 x 1 at 80%
2 x Heavy
reset each lift in set but do not rest more than 2 seconds at bottom
Full Squat clean
20/11/2017 (AMRAP – Rounds and Reps)
18 minute AMRAP
-12 deadlifts
-9 hang power cleans
-6 push jerk 70/48kg
Every TWO rounds 200m run must be completed
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