CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 x
10 Plank Shoulder taps
10 Hamstring Walk outs Steps/ 30 Second hold Hamstring Bridge
10 Squat Cleans
Strict Knees to Elbows Skill (AMRAP – Reps)
5 Minutes Max effort Strict knees to elbows
* Every Break complete 5 x Alligator V-ups/ 30 Second Hollow Hold
27/08/2020 row gymnastics cleans (4 Rounds for reps)
4 Rounds : 4 Minutes work 3 Minutes Rest
Rounds 1+3
200m Run
10 Bar Muscle Ups/ Strict Pull-ups
5 Squat Clean and Jerk 90/65kg
Max Effort Back Squats
Rounds 2+4
200m Run
10 Bar Muscle Ups/ 20 Push-ups
5 Squat Clean and Jerk 90/65kg
Max Effort toes to bar
Weight Should be about 75% of 1 Rep Squat Clean
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