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22/06/2017

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22/06/2017

CrossFit D.E.C.K – CrossFit

Clean and Jerk warm up (No Measure)

3x

5 Front Squats

5 Cleans

5 Push press

5 Split Jerks

Clean and Jerk (12 Minute EMOM)

4 Minutes 65 %

2 x Deadlift

1 x Hang Clean

2 x Clean

2 x Split Jerk

rest 1 min

3 Minutes

1 x Deadlift 75%

2 x Clean

1 x Jerk

rest 1 min

3 Minutes @85%

1 Deadlift

1 x Clean and Jerk

22/06/2017 (Time)

4 Rounds For Time

400m Run

4 Back Squats @ 70% of Back Squat

Time cap 12 minutes

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