CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
AB 48 (AMRAP – Reps)
6 Minutes 2 Rounds:
20 Weighted legs elevated crunches
20 Weighted Floor Sweepers
20 alternating Gymnastics Crunches
20 Plank Jump Outs
Max Effort Hollow Rocks
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean and Jerk (4 x 5 Minute EMOMS : 2 Minutes Rest Between)
EMOM 1: 50 %
5 Thrusters
EMOM 2: 65%
4 Push Jerk
EMOM 3: 75 %
3 Squat Clean
EMOM 4: 80 %
2 Squat Clean and Jerk
All EMOMS at SAME working weight. Increase between EMOMS
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