CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
In partners 3x each
1 Partner holds plank/ 1 runs 100m
swap
1 partner holds bottom of active squat/1 runs 100m
swap
1 partner holds hollow hold/ 1 runs 100m
swap
13/10/2018 (Time)
In partners complete
40 Rounds (1 for 1)
5 Handstand Push-ups
1 Bear complex 70/50kg
5 Burpees double jump over bar
While partner A works Partner B completes 20 Double Unders
40 Min cap
Bear complex
1x squat clean
1x push press
1x back squat
1 x behind the neck push press
*a thruster to the press is acceptable
13/10/18 (Time)
In Partners
800m Run
60 Handstand Push-ups
60 Chest to bar Pull-ups
60 Back Squats 70/50kg
400m Run
40 Handstand Push-ups
40 Chest to bar Pull-ups
40 Back Squats 80/60kg
200m Run
20 Handstand Push-ups
20 Chest to bar Pull-ups
20 Back Squats 90/65kg
then
100 Burpees
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