CrossFit D.E.C.K – CrossFit
AB 6 (AMRAP – Reps)
30 sit-ups
30 bicycle crunches
15 V-ups
30 second plank right side
30 sit-ups
30 bicycle crunches
15 V-ups
30 second left side plank
Then
Hollow rocks remaining time
6 min cap
Snatch Warm-up 2 (No Measure)
3x
10 Snatch shrug
10 Hang Power Snatch
10 Overhead Squats
Power Snatch (10 Minute EMOM )
2 x 1 @ 60 %
2 x 1 @ 70 %
2 x 1 @ 75 %
1 x 1 @ 80 %
1 x 1 @ 85 %
1 x 1 @ 90 %
1 x 1 @ 95 %
02/07/2019 Don’t Be So Pushie (AMRAP – Rounds and Reps)
12 minute AMRAP
Start each Round
20 push-ups
200 meter run
Then Accending Ladder
3-6-9-12 etc.
Power snatch 50/35kg
Toe to bar
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