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 Push Jerks
Bench Press (15 Minutes 5 x 5 @ 80 %)
27/01/2015 (3 Rounds for reps)
2 Minute AMRAP
Accending Ladder
3 Clean and Jerk
3 Burpee
6 Clean and Jerk
6 Burpee
9 Clean and Jerk
9 Burpee
etc
Rest 2 Minutes
4 Minute AMRAP
Accending Ladder
3 Clean and Jerk
3 Burpee
6 Clean and Jerk
6 Burpee
9 Clean and Jerk
9 Burpee
etc
Rest 4 Minutes
6 Minute AMRAP
Accending Ladder
3 Clean and Jerk
3 Burpee
6 Clean and Jerk
6 Burpee
9 Clean and Jerk
9 Burpee
etc
Weight 60/40 kg
Choose Wod A or B (AMRAP – Reps)
Max effort rest 60 minutes (shannon was here)
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