CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Ankle/hip mobility
Tabata
Bottom of active squat
Upside down kettlebell walk 2 X kettlebell
Push Jerk (8 minute EMOM )
Change weight every 2 Minutes
1 x Power Clean
1 x Hang Power
2x Push Jerk
Work Heavy
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
Strength in depthish clean ladder (Time)
30 double Unders
10 power clean and jerk 70/50kg
30 double Unders
8 power clean and jerks 80/55kg
30 double Unders
6 power clean and jerks 90/60kg
30 double Unders
4 power clean and jerks 95/65kg
30 double Unders
2 power clean and jerks 100/70kg
Rx+
90/60kg
95/65kg
100/70kg
110/75kg
120/80kg
20 minute cap
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