CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
5 jump in split position
5 start to split jump
10 drop jerks
10 split jerks
Split Jerk (12 EMOM off Racks)
0-4 Minutes- 65%
3 Push Jerks
2 Split Jerks (2 second hold in catch position on 2nd split jerk)
4-8 Minutes- 70%
2 Push Jerks
1 Split jerk (2 second hold in catch)
8-12 Minutes- increase weight each rep
1 split jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Weight 70/48kg
20 Minute Cap
Option 2: HEAVY DT (Time)
5 Rounds for time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Weight 90/65kg
20 Minute cap
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