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CrossFit D.E.C.K – CrossFit

Warm-up (No Measure)

3 minutes shoulder mobility


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



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