CrossFit D.E.C.K – CrossFit
Box warm up 2 (No Measure)
3 x
30 sec box hip stretch
30 sec kettle bell hang
30 sec lateral box step over
Tabata Burpee Box Goblet (AMRAP – Reps)
8 Rounds
Alternating
Burpee Box Jumps
Goblet Squats 16/12kg
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%
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