CrossFit D.E.C.K – CrossFit
Ab 23 (AMRAP – Reps)
2 Rounds
20 Plank Jumps
15 V-ups
20 Alternating Gymnastics Crunches
15 Hollow Rocks
20 Alternating Side plank reach/ plank shoulder taps
If complete max effort V hold Flutter kicks
Deadlift (15 Minutes 6 x 2 – 70 % 3 Second Eccentric )
23/07/2020 (4 Rounds for reps)
19 minute EMOM
Min 1: 10 power snatch 60/40kg
Min 2: 6 Strict Pull-ups/ Bar Muscle-ups / 12 Bent Over Barbell Rows
Min 3: 10 Sumo Deadlift High-pull
Min 4: 60 Double Unders/ 1 Minute Double Under Practice/ 100 Skips
Min 5: rest
Score is each round completed. Maximum score per round is 4.
Or 60% power snatch. Select movements and weights that will allow you at least 15 seconds rest.
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