CrossFit D.E.C.K – CrossFit
Clean warm up (No Measure)
3 mins Shoulder mobility
3x
10 Pass Through
10 Power clean
10 Front Squat
Clean (14 Minute EMOM)
1 – 3 Minutes @ 70 %
1 x Clean Pull
2 x Hang Clean
1 x Jerk
Rest 2 minute
6 – 8 Minutes @ 80 %
2 x Clean Pull
2 x Clean
1 x Jerk
Rest 2 Minutes
11 – 14 Minutes
Heavy
2 x Clean
1 x Jerk
17/11/2016 ride/row/run thruster box (3 Rounds for reps)
3 Rounds for Reps
30 Seconds Ride/Row/Run
30 Seconds Thrusters 40/30 KG
30 Seconds Box jump over 24/20 inch
Rest 2 minutes
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