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30/09/2015

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30/09/2015

CrossFit D.E.C.K – CrossFit

Clean and Jerk warm up (No Measure)

3x

10 Front Squats

10 Cleans

10 Split Jerks

Clean and Jerk (12 Minute E2MO2M)

Start @ 70 % Go up by 5 % every lift for 6 Rounds

30/09/2015 12 min shouder clean dead lunge (AMRAP – Rounds and Reps)

12 Minute AMRAP

12 Dead Lift 60 / 40 kg

12 Lunges

8 Hang Power Clean 60 / 40 kg

8 Lunges

6 Push Jerks 60 / 40 kg

6 Lunges

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