CrossFit D.E.C.K – CrossFit
The Daily Dose #5 (Checkmark)
6 Minutes
1 min lying 90/90 hip stretch
1 min elbow overhead grab tricep
1 min thread the needle each direction
Burgener Clean and Jerk (No Measure)
Dip and Jump
extend Down and Elbows high and on the outside
Muscle Clean
Front Squat
Clean Drops
Clean
Push Press- Push Jerk
Service cup 3ish (AMRAP – Rounds & Reps)
10 min AMRAP
5 hang power clean and jerk 50/35kg
10 back squats
15 toes to bar/30 sit-ups
Then 10 minutes to find
1 clean and jerk- Power or Squat
Clean and Jerk (10 mins after workout find 1 heavy lift)
Hip flexor and oblique strength (Checkmark)
50 Stadler leg lifts
100 Russian twists with plate
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