CrossFit D.E.C.K – CrossFit
Clean B (No Measure)
Hip/ Ankle mobility
Then 2x
5 x Clean Take off
5 x Clean shrugs
5 x Clean hip Drops
5 x Mid Thigh Clean
10x Front Squat
Clean (3 x 2- Mid Thigh Clean)
5 Minutes for
3 x 5 Top Down Segmented Clean Pulls
60%
– Pause at Knee
– Pause at extension point
– pause in extension and hold
15 Minutes for
2 x 3 – 65 %
3 x 2- 70 %
08/01/2019 (Time)
15-12-9-6-3
Hang Power Clean 50/35 kg
Front Squats
Chest bar Pull-ups
15 Minute Cap
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