CrossFit D.E.C.K – CrossFit
Mobility Flow (No Measure)
60-60 Shoulder Rotations
10 Wall Angels
30 sec pec stretch either sides
Roll down in to 2x inch worms
3 way wrist press, back/side/forward
30 sec side squat with thoracic twist
1:1 Mountain climber: sit back to cat cow
One leg ankle press, knee over toes
Downward dog in to press through
Down Frog to Calf raise on to toes
Hip rolls while on hands & knees-right angles
3 10 sec glute bridge
Snatch Warm-up 3 (No Measure)
2x
10 pass throughs
5 shrug
5 high elbows
10 muscle snatch
10 power snatch
Snatch (12 Minute EMOM)
3 Minutes
1 x Power snatch
1 x BTN push Press
1 x Over head squat @70 %
1 minute Rest
3 minutes
1 x Snatch
1 x Overhead squat @75 %
1 minute Rest
4 minutes
1x Snatch @80 %
04/11/2019 jumpin Toeie Snatch (2 Rounds for reps)
4 Minute AMRAP
6 Power snatch 60/40kg
8 Toe to bar
36 Double unders
Rest 2 Minutes
8 Minutes AMRAP
6 Power snatch 60/40kg
8 Toe to bar
36 Double unders
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