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CrossFit – Mon, 29 Junaw

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CrossFit – Mon, 29 Junaw

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Ankle and hip mobility

3x

3 down and finish

3 muscle clean

3 strict press

3 high hang power clean

3 front squats

3 Push Jerk

Then with barbell

5 Power clean

5 Push Jerk

5 Front Squats

5 Squat clean and Jerk

29/6/26 (Weight)

20 Minutes

5 min EMOM

5 Unbroken Power Cleans

5 Min EMOM

5 Unbroken Push Jerk

5 Min EMOM

5 Front Squats

5 MIn EMOM

3 Squat Clean and Jerk

All at same weight

29/6/26 (AMRAP – Rounds and Reps)

7 Min AMRAP

20 kettlebell swings 24/16kg

20 goblet squats

20 sit ups

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