CrossFit – Tue, 7 Jul | CrossFit Deck

CrossFit – Tue, 7 Jul

CrossFit D.E.C.K – CrossFit

Warm Up (Checkmark)

Ankle and Hip Mobility

3x

3 down and finish

3 muscle clean

3 Front Squat

3 Push Press

3 High hang Clean ¼ drop/parallel/full

Split Jerk tech

then lifts with barbell for EMOM

Lift EMOM (Weight)

19 min emom

Try 75%

Min 1-3: 5 power clean unbroken

Min 4 rest add weight

Min 5-7: 4 front squats

Min 8 rest add weight

Min 9-11: 3 split jerk

Min 12 rest add weight

Min 13-15: 2 squat clean and jerk

Min 16: rest add weight

Min 17-19: 1 squat clean and jerk
Warm up to split jerk weight then deload

7/7/27 (AMRAP – Rounds and Reps)

12 Min AMRAP

4 Wall Climbs

100m Run

2 Rope Climbs/ 20 Double Kettlebell Deadlifts 2x 32/24kg

10 Calorie Machine

Courage, Commitment, Community.