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24/02/2020

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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

Alternating Tabata

– Handstand Hold/ Plank Hold

– Active Bottom of the Squat

Clean and Jerk (10 Minute EMOM)

2 Minutes

1 Clean Pull

1 Power Clean

1 Jerk

Rest 1 Minute

2 Minutes

1 Power Clean

1 Clean

2 Jerks

Rest 1 Minute

4 Minutes (build to heavy)

1 Clean and Jerk

Nine Lives Wodapaloosa (Time)

36 Power Clean and Jerk 61/ 43 kg

E2MOM: 9 Chest to bar Pull-ups

* rest 2*

36 Power Snatch 50/ 35 kg

E2MOM: 9 Toes to Bar

20 Minute Cap

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