CrossFit D.E.C.K – CrossFit
Clean and Jerk warm up (No Measure)
3x
10 Front Squats
10 Cleans
10 Split Jerks
Clean and Jerk (12 Minute EMOM)
4 Minutes @60%
2 x Clean pulls
2 x Hi Hang Cleans
2 x Split Jerk
Rest 1 Minute
4 Minutes @ 75 %
2 x Clean pulls
1 x Hang Clean
2 x Split Jerk
Rest 1 Minute
2 Minutes Heavy
1 x Clean pull
1 x Clean
2 x Jerk
09/11/2015 Burpee Clean (Time)
For Time
10 Burpee
30 Power Clean and Jerk 60 / 40 kg
20 Burpee
20 Power Clean and jerk 70 / 45 kg
30 Burpee
10 Power Clean and Jerk 80 / 50 kg
25 Min Cap
Categories: Uncategorized
Leave a Reply