CrossFit D.E.C.K – CrossFit
Warm-up (No Measure)
3 Minutes ankle/ Hip mobility
3x
10 x Front Squats
10 x Power Cleans
10 x Push Jerk
Clean and Jerk (11 Minute EMOM)
2 Minutes (same weight)
2x Cleans
2x Push Jerk
Rest 1 Minute
2 Minutes (Same weight)
2x Cleans
2x Push Jerk
Rest 1 Minute
2 Minutes ( same weight)
1x Clean
2x Push Jerk
Rest 1 Minute
2 Minutes (same weight)
1 x Clean
2 x Push Jerk
20/4/2021 (Time)
10 Power Clean and Jerk (80% of complex)
25 Kettle-bell Snatch 24/16kg
25 Handstand Push-ups
50 kettle-bell Swings
25 Handstand Push-ups
25 kettle-bell Snatch
10 Clean and Jerks
18 minute cap
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