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28/03/2017

0

28/03/2017


CrossFit D.E.C.K – CrossFit

Split Jerk warm up (No Measure)

2 x

10 Split jumps

10 Shoulder press in split

10 Eye level Split Jerks

then

10 Full Split Jerks

Split Jerk (20 minutes 5 x 3 @ 75%)

28/03/2017 4 x 5 emom (AMRAP – Rounds)

4 x 5 Minute EMOM

First 5 minutes

5 x Dead lift unbroken @ 70 %

Next 5 minutes

5 x Front Squat unbroken @ 70 %

From the ground

Next 5 minutes

5 x Power clean unbroken @ 75%

Next 5 minutes

1 x Clean and Jerk Heavy

Clean and Jerk (Score from EMOM)

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