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09/07/2015

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09/07/2015

CrossFit D.E.C.K – CrossFit

Shoulder press warm up (No Measure)

2 Mins Skipping

3 x

10 Eagles

10 Good Morning

10 Shoulder Press

Split Jerk (15 Minutes)

1 x Push Jerk + 1 x Spilt Jerk

find heavy 1 RM

Then 95 %

Then 90 %

Ring Rows (5 Minute EMOM)

09/07/2015 (3 Rounds for reps)

3 x 2 Minute Rounds 1 Minute rest between rounds

5 Burpees

5 Left Arm Kettle Bell Snatch 24/16 kg

5 Right Arm Kettle Bell Snatch 24/16 kg

15 Kettle bells 24/16kg

Max Effot Push ups

Score Is Push ups

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