CrossFit D.E.C.K – CrossFit
Hang Power Clean (12 Minutes 2RM)
Power warm up (No Measure)
10 Hollow rocks
10 Power Clean
10 Push up
Shuttle Squats (4 Rounds for reps)
4 Rounds For max Reps @ 80 % of 2RM
In 2 Minutes
Run 200m
2 x Hang Power Clean
Max Effort Front Squats
Rest 2 Minutes
In 3 Minutes
Run 400m
4 x Hang Power Clean
Max Effort Front Squats
Rest 3 Minutes
In 4 Minutes
Run 600m
6 x Hang Power Clean
Max Effort Front Squats
Rest 4 Minutes
In 6 Minutes
Run 800m
8 x Hang Power Clean
Max Effort Front Squats
0 Start
2 Stop
4 Start
7 Stop
10 Start
14 Stop
18 Start
24 finsh
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