22/12/2018

CrossFit D.E.C.K – CrossFit

Y, T, A Scapula Holds – 10 Seconds x 3

20 x Shoulder Shrug distractions

2 x 30 Seconds bottom of the Squat

then with barbell

2 x 5 Drop Snatch

2 x 5 Hip Snatch

2 x 5 Snatch Deadlift

5 x 1 Hang Snatch + Below the Knee snatch

Warm up then complete 5 x 2 snatch at 80%

Not touch and go reps.

In Partners 20 Minute AMRAP (round for round)

5 burpees to 6″bar / 3 bar Muscle Ups (rx+)

5 Double Dumbbell Hang Clusters 2 x 22.5/ 15kg

5 Double Dumbbell step overs 24/20″

Partner A works while Partner B completes a 200m run