CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Alternating Tabata
Flutter kicks
Plank to push up transfers
Snatch (3 Position Snatch- top down)
5 x 3 – work up to Heavy
1x high hang snatch
1x mid thigh snatch
1x snatch below the knees
then
5 x 5 Snatch Push Press – 60 %
(off ground)
20 Minutes
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Two heats judge eachother
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