CrossFit D.E.C.K – CrossFit
Sunday 4.1.20 (Time)
21-15-9
Chest to Bar Pull-ups
Toes to Bar / Toes to Rings
Deadlifts 120/ 80kg
15- 12-9
Bar Muscle Ups
Strict Handstand Push-ups
Front Squats 80/60 kg
9-7-5
Ring Muscle Ups
Squat snatch 70/45 kg
x 2 Burpee Box Jump Overs (18-14-10)
The Tony Variation (Time)
21-15-9
Bulgarian Split Squats Left Leg
Bulgarian Split Squats Right leg
Deadlifts
15-12-9
Box Jumps
Calorie Bike
Back Squats (off Rack)
then
100 Hollow Rocks
30 Laps Sled Drag
Or this prob (Time)
40 chest to bar pull-ups
20 squats snatch 60/40kg
30 bar muscle ups
15 squats snatch 70/50kg
20 ring muscle ups
10 squat snatch 80/55kg
10 deficit strict handstand push-ups 2 x 20kg plates
5 squat snatch 90/60kg
Then 21-15-9
Toes to bar
Calorie bike
Finisher (AMRAP – Rounds and Reps)
8 minute AMRAP
1 x legless rope climb
2 X 18m lap sled drag
Categories: Uncategorized
Leave a Reply