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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


Back pack Squats

Push ups

Power Warm up 3 (No Measure)

Ankle/ Hip mobility


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


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