CrossFit D.E.C.K – CrossFit
Ab 3 (No Measure)
2 rounds for quality
15 hollow rocks
15 v-ups
30 sit-ups
30 second plank
6 minute cap
Overhead warm up (No Measure)
3x
30 sec Pass through
30 sec Over head Squat
30 sec Inch Worms
Push Press (15 Minutes 3 x 3 @ 90 %)
Snatch Balance (10 MInutes 2 x 3 @ 85 %)
24/06/2019 pushing air snatch (Time)
For time
12 Snatch 50/35kg
24 Air Squats
24 Push ups
8 Snatch 60/40 kg
16 Air Squats
16 Push ups
4 Snatch 70/45 kg
8 Air Squats
8 Push ups
2 Snatch 80/50 kg
4 Air Squats
4 Push ups
12 Min Cap
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
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