CrossFit D.E.C.K – CrossFit
Monday at home (Time)
Please watch Video Posted on DECKFit remote Coaching and Community on Facebook
Warm up
5 Rounds
10 Air Squats
10 Hollow rocks
Core Work
5 Rounds
10 Double Leg object Taps
10 Alternating Single leg Crunch
20 Lateral Jumps
Workout for time
40-30-20-10
Back pack Squats
Push ups
Power Warm up 3 (No Measure)
Ankle/ Hip mobility
3x
10 Power Clean
10 Front Squats
10 Push Jerks
Clean and Jerk (Every 90 Seconds for 8 Rounds )
1 Power Clean
1 Hang Squat Clean
1 Front Squat
2 Push Jerk
Build to a heavy
23/03/2020 (Time)
21 Squat Clean and Jerk 60/40kg
21 Chest to Bar Pull-ups
15 Squat Clean and Jerk 70/50kg
15 Chest to Bar Pull-ups
9 Squat Clean and Jerk 80/60kg
9 Chest to Bar Pull-ups
20 Minute Cap
Categories: Uncategorized
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