CrossFit D.E.C.K – CrossFit
Partner Jumping warm up (No Measure)
2 Rounds in Partners
3 x
Seated Partner Jump overs
Skills 2
9 Minute EMOM
3 x
1 Min Swing Ring Support 5 / 10 / 15 reps
2 Min Press to Handstand 5 / 10 / 15 reps
3 Min Stalder Leg lift 15 @ 4 / 6 / 8 inch
Tabata Toe to Bar – Top of Push Up (AMRAP – Reps)
Tabata Toe to Bar and Top of Push up Hold
8 Alternating Rounds
Clean and Jerk
30/08/2016 skip power hang jerk (AMRAP – Rounds and Reps)
18 Minute AMRAP
11 Double Unders
1 Power Clean @ 60%
1 Hang Clean @ 60%
1 Jerk @ 60%
1 Muscle up / 1 Ring Row- 1 Ring Dip
22 Double Unders
2 Power Clean @ 60%
2 Hang Clean @ 60%
2 Jerk @ 60%
2 Muscle up / 2 Ring Row- 2 Ring Dip
33 Double Unders
3 Power Clean @ 60%
3 Hang Clean @ 60%
3 Jerk @ 60%
3 Muscle up / 3 Ring Row- 3 Ring Dip
etc
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