CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
2x
5 Snatch Pull
5 Power Snatch progressively deeper
5 Overhead Squats
3rd Round go over EMOM
Snatch (10 Minute EMOM)
1-4:
1 Power Snatch
1 Snatch Balance
1 Overhead Squat
5-8:
1 Power Snatch
1 Squat Snatch
9-10:
1 Squat Snatch
11-15:
Attempt to find your heavy for the day
Warm-up (No Measure)
2x
5 Front Squats
5 Power Cleans Progressively Lower
5 Jerks
3rd time go over EMOM
Clean and Jerk (10 Minute EMOM )
1-4:
1 Power Clean
1 Front Squat
2 Jerks (use Jerk of choice for heavy)
5-8:
1 Power Clean
1 Squat Clean
2 Jerks
9-10:
1 Squat Clean and Jerk
11-15:
Attempt to find your heavy for the day
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