CrossFit D.E.C.K – CrossFit
Ab 10 (AMRAP – Reps)
In 6 minutes 2 rounds
30 plank to top of push up transfers
20 v-hold flutter kicks
30 alternating single leg crunches
20 hollow rocks
30 feet over
Then max effort v-ups
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean and Jerk (5 x 1)
EMOM 1: 40 %
7 Thrusters
EMOM 2: 50%
5 Push Jerk
EMOM 3: 60 %
3 Squat Clean
EMOM 4: increase every minute
1 Clean and Jerk
EMOMS at SAME working weight. Increase between EMOMS
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