CrossFit D.E.C.K – CrossFit
Burgener Clean (No Measure)
Dip and Jump/ extend
Down and Elbows high and on the outside
Muscle Clean
Clean Drops
Clean
Crossfit Open 21 (AMRAP – Reps)
15 Minute Ascending Ladder
3 Power Clean and jerk 60/40 kg
3 Burpees Over Bar
6 Power Clean and jerk 60/40 kg
6 Burpees Over Bar
9 Power Clean and jerk 60/40 kg
9 Burpees Over Bar
12 Power Clean and jerk 60/40 kg
12 Burpees Over Bar
etc.
Clean and Jerk (15 Minutes Heavy 1RM)
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