CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 minutes shoulder mobility
3x
5x snatch pull
5x power snatch
5x snatch drops increasing depth
5x overhead squats
5x snatch
Snatch (11 EMOM)
2 minutes
1 x snatch pull
1x power snatch
1x overhead squat
*Rest 1 minute*
2 minutes
1x power snatch
1x snatch
*Rest 1 minute*
2 minutes
2x snatch
*Rest 1 minute
2 minutes
1x snatch
Same weight each 2 min section except last set
03/05/2021 (AMRAP – Rounds and Reps)
12 minute AMRAP
6 Strict Handstand push-ups
8 Burpee Box jump 24/20″
10 Kettlebell swings 32/24kg
200m Run
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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