CrossFit D.E.C.K – CrossFit
Snatch warm up (No Measure)
20 leg and arm plank lifts
20 plank shoulder taps
20 side twist activations (ten each side)
3x
10 Pass Through
10 Power Snatch
10 overhead squats
Snatch (20 minutes)
4 X 3 snatch -60%
4 X 2 snatch – 70%
3 X 1 snatch- 75/80/85%
2 X attempts at heavy
*Not touch and go*
Then complete drop sets
5 X 3 touch and go reps at 50% of heavy rep
*Focus is technique in barbell cycling*
28/11/2017 (5 Rounds for reps)
Every 3 minutes for 5 rounds
10 handstand push-ups
200m run
Max effort snatch 60/40kg
*Rest 1 minute*
Score is snatch reps
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