CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Kang Squats
10 Cossack Squats
10 Lunge and Twist
Clean (12 Minutes Build to a heavy Set)
1 Clean with 2 Second hold in catch
1 Hang Clean
21/05/2020 Barbell Free Power and Legs (No Measure)
3 x
6 x Flag Get ups
– Start on belly. Immediately roll over and Get up as if doing a beach flag face and complete 5 Tuck Jumps as fast as possible
(=1 rep)
10 x Elevated Weighted Hip Thrusts/ OR 20 Glute Bridges with 2 second hold at top and slow lowering
20 x Deficit Sumo Deadlift / no deficit . Reset at bottom to focus on glute control and drive
21/05/2020 (5 Rounds for reps)
5 x 3 Minute Rounds : 2 Minutes Rest
200m Run or 70 Mountain Climbers
20 Box Jump/ Step Up
AMRAP in remaining time
10 Object Swings
10 Object Lunges
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