CrossFit D.E.C.K – CrossFit
Clean and Jerk Warm-up (No Measure)
30x Shoulder Cranks with Change plates
3x
10x Power Cleans
10x Front Squats
10x Split Jerks
Clean and Jerk (8 EMOM 75%)
– 1 clean
-1 hang clean
-1 split jerk
*3 second hold at bottom catch position*
Quadzilla (AMRAP – Reps)
Every 3 minutes for 5 round
12 Toe to bar
8 Burpee Box jump overs 30/24″
Max effort squat clean and Jerk 70/45kg
Categories: Uncategorized
Leave a Reply