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26/05/2018

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CrossFit D.E.C.K – CrossFit

Snatch Warm-up 2 (No Measure)

3x

10 Snatch shrug

10 Hang Power Snatch

10 Overhead Squats

Saturday snatch ladder (Time)

In partners

20 Snatch 50/35kg – 50%

50 toes to rings

16 Snatch 60/40kg – 55%

40 toes to rings

12 Snatch 70/45kg – 60%

30 Pull ups

8 Snatch 80/50kg – 65%

20 Chest to bar pull ups

4 Snatch 90/55kg – 70%

10 Bar muscle ups

2 Snatch 100/60kg – 80%

Saturday Verlocity Run (Time)

For Time

Run 1600 m ( 2 x 800 m )

On the minute ever minute

15 Air Squats

20 minute cap

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