CrossFit D.E.C.K – CrossFit
Squat Mobility (No Measure)
1 Minute Couch Stretch Each Side
Ankle Mobility on Wall
5 x Mountain Climber to Reach Through e/s
10 x Kang Squats
Isometric core Stability (No Measure)
2x
2 x 20 – 4 point birddog hold each side
20 Second Side Plank e/s
20 second hollow hold
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
13/10/2020 Cluster Run (2 Rounds for reps)
Percentage of Clean and Jerk
EMOM 1-60%
3 Push Press
EMOM 2- 65%
3 Squat Clean
5 Minute AMRAP- 70%
20 Push ups
400m Run
Max Complex
(1 squat Clean – 1 Hang Cluster)
5 Minute AMRAP- 75%
20 Push ups
400m Run
Max Cluster
Clean and Jerk
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