CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
5 Front Squats
5 Cleans
5 Push press
5 Split Jerks
24/05/2022 (No Measure)
4 x 4 Minute EMOM
4 minutes
4 x Push Jerk unbroken @ 60 %
rest 1 minute
4 minutes
4 Power Clean unbroken @70%
rest 1 minute
4 minutes
2 x Clean and Jerk @80%
rest 1 minute
Then
4 minutes
1 x Clean and Jerk Heavy
Clean and Jerk (1 x 1 )
WAP it WOD (Time)
12 Minute AMRAP
24 Drop it like it’s hot
5 Wall Twerks
9 Bend and Snaps
6 Shoulder Boulders
Air Squats
Wall walks
Power Snatch 40/30kg
Push Press 40/30kg
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