CrossFit D.E.C.K – CrossFit
Mobilities (No Measure)
Wrists/arms/shoulders/hips/knees/ankles
Hang clean warm up (No Measure)
3 x
Hang Power Clean
Front Squat
Push Jerk
Split Jerk (3 x 2 Minutes to complete complex)
1 x 60%
1 x 65%
1 x 70%
1 x Hang Power Clean
2 x Push Jerk
1 x Split Jerk
Hang Power Clean (3 x 2 Minutes to complete 2 x Hang Power Cleans)
1 x 80%
1 x 85%
1 x 90%
12 Minute Clock for all lift
18/01/2016 jerk lunge sit (3 Rounds for reps)
2 Min AMRAP
8 Push Jerk 50 / 35 kg
16 Lunges
16 Sit ups
Rest 1 min
3 Min AMRAP
8 Push Jerk 60 / 40 kg
16 Lunges
16 Sit ups
Rest 1 min
5 Min AMRAP
8 Push Jerk 70 / 45 kg
16 Lunges
16 Sit ups
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