CrossFit D.E.C.K – CrossFit
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean and Jerk (Every 90 seconds for 6 rounds
1 power clean
Reset
1 clean
2 split jerks
Increase each set from 60%)
23/11/26 bentonish (AMRAP – Rounds & Reps)
14 minute AMRAP
3 wall walks
6 power cleans 60/40kg
9 toes to bar/bar muscle ups (Rx+)
18 air squats
Nedd’s 1 (Checkmark)
6 Min AMRAP
20m low bear crawl ball push 9/6kg or 12kg extra challenge- hips and shoulders in line. Every break in movement complete 8 slam balls
No score for Nedd’s. The challenge is pushing yourself within yourself.
Categories: Uncategorized
Leave a Reply