CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
30 Weighted Supine Shoulder raise each side
then 2x
5 x Snatch take off leg drive focus
5 x Segmented snatch Pull
5 x Power Snatch lower each rep
5 x Overhead Squat
Snatch (10 Minute EMOM )
0-4
1 Power Snatch
1 Overhead Squat
5-8
1 Power Snatch
1 Squat Snatch
9-10
1 Squat Snatch
If you feel good you may increase weight in every new movement window. Otherwise Keep it light and work on technique.
24/06/2020 (4 Rounds for reps)
3 x 4 Minute Intervals with 4 Minutes Rest
15/10 Calorie Bike/ Row
20 Wall-balls
15 Power Snatch
Max Effort Burpees remaining time
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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