CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
Partner warm up pyramid
1-2-3-4-5-6-7-8-7-6-5-4-3-2-1
Push Ups
1 Person does their reps then waits whilst other completes theirs. i.e. partner A does 1 rep then B does 1 rep then partner A does 2 reps followed by partner B…etc
10-15-20-15-10
air squats
Clean and Jerk (9 EMOM)
3 Minutes- 70%
– 1 Clean
-1 Push Jerk
-1 Hang Clean
-1 Split Jerk
3 Minutes- 80%
– 1 Clean
-1 Hang Clean
– 1 Split Jerk
3 Minutes- 90%
– 1 Clean and Jerk
08/01/2018 (Time)
In pairs
10 Bar Muscle Ups
42 Power Clean 60/40kg
10 Bar Muscle Ups
32 Power Clean 70/50kg
10 Bar Muscle Ups
22 Power Clean 80/60kg
10 Bar Muscle Ups
12 Power clean 90/65kg
10 Bar Muscle Ups
2 Power Clean 100/70kg
scale is strict Pull-ups/ push-ups
25 minute cap
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