CrossFit D.E.C.K – CrossFit
Snatch warm up (No Measure)
20 leg and arm plank lifts
10 slow pushup to extension
20 handstand scapula raises
3x
10 Pass Through lunge twist
10 Power Snatch
10 overhead squats
Overhead Squat (12 Min EMOM)
3 Min @ 50%
1 x Snatch Pull
1 x Hi Hang Snatch
1 x Overhead Squat
Rest 1 Min
3 Mins @ 60 %
1 x Snatch Pull
1 x Hang Snatch
1 x Overhead Squat
Rest 1 Min
4 Mins @70 %
1 x Snatch
1 x Overhead Squat
08/11/2021 (Time)
For time
10 Burpees
10 Handstand Pushups
45 Back Squats 50/35 kg
10 Burpees
10 Handstand Pushups
30 Front Squats 50/35 kg
10 Burpees
10 Handstand Pushups
15 Overhead Squats 50/35 kg
15 Min cap
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