CrossFit D.E.C.K – CrossFit
The G-Off (No Measure)
Roll feet – 3times flat + 3times sides
Glute Foam roll, angle in knee
Foam roll Lats.
Press Chest – mobility ball though all areas
Clean and Jerk warm up (No Measure)
3x
5 Front Squats
5 Cleans
5 Push press
5 Split Jerks
Clean and Jerk (15 Minutes 5 x 2 @ 70 %)
08/08/2019 (3 Rounds for reps)
3 rounds
In 4 minutes Complete
20/15 cal Row
20 Wallball 9/7
20 Sit ups
Max effort Clean and Jerk Clean @ 80%
kg
Rest 4 minutes
The Calm down (No Measure)
Frog legs, low reach- side, middle, side
Hip rocker. On back, knees to chest, rock side to side
Scorpians
Categories: Uncategorized
Leave a Reply