CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3x
10 x Cleans
10 x Push Jerk
10 x Arch to Hollow
Squat Clean and Jerk (8 Minute EMOM )
1 Squat Clean
1 Hang Squat Clean
1 Push Jerk
Increase weight every 2nd Minute
30/12/2019 Good Chat (Time)
Find someone you can tolerate for a while
32 Squat Clean and Jerk 50/35kg
64 Pull-ups
24 Squat Clean and Jerk 60/40kg
44 Pull-ups
16 Squat Clean and Jerk 70/50kg
32 Pull-ups
8 Squat Clean and Jerk 80/60kg
16 Pull-ups
Then 31 Wall Climbs (1 for 1)/62 push-ups
31 Minute Cap
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