CrossFit D.E.C.K – CrossFit
Burgner Warm-up Cleans (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Split Jerk
Jump to position
Eye level Split
Split Jerk
Clean and Jerk (5 sets – start 65% increase each round
1 clean pull
1 hang power clean
Reset
1 power clean and jerk )
Games pig chipper (Time)
10 chest to bar Pull-Ups/bar muscle ups (Rx+)
30 sit-ups
40 double unders
1 power clean and jerk at complex final weight/or 90/65kg (Rx+)
15 chest to bar/ bar muscle ups
40 sit ups
50 double unders
2 Power clean and jerk
20 chest to bar/ bar muscle ups
50 sit ups
60 double unders
3 Power Clean and jerk
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