CrossFit D.E.C.K – CrossFit
Sunday optional (Time)
4 rounds
10 bar muscle ups/ renegade rows heavy
15 double dumbbell devil swings 2×15/10kg (light and gassy)
20 calorie row
Then
6 4 2
Strict Ring muscle ups
Strict deficit handstand push-ups 15kg plates
Sunday 21.20 (Time)
15 shoulder to overhead 80/60kg
Then 30 bar muscle ups
*Every break 15/10 calorie ride*
15 squat cleans 90/65kg
Then
30 strict handstand push-ups
*Every break 40 double unders*
Then 5x
5 ring muscle ups
10 double dumbbell devil swings 2×15/10kg
15 calorie row
Or (Time)
3 ground to overhead 80/60kg
3 ground to overhead 90/65kg
3 ground to overhead 100/70kg
3 ground to overhead 110/75kg
3 ground to overhead 120/80kg
Then 3 rounds
15 bar muscle ups
20/15 calorie row
15 burpees over rower
Then 10x
3 strict deficit handstand push-ups
2 ring muscle ups
1 squat clean at 3rd weight of clean ladder
Sunday Optional 2 (Time)
4 Rounds
30/20 Calorie Row
10 Bar Muscle Ups/ 20 Plank Rows Heavy
10 Strict Handstand Push-ups/ 20 Push-ups
20 Double Dumbbell Snatch 2×15/10kg (light and Gassy)
Rest 2 Minutes then
100 Burpee Box Jump Overs 20″
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