Deka Competition – Mon, Oct 24

Chic’s Beach CrossFit – Deka Competition

Warm-up

Retest week

3 sets

7 Snatch grip RDL

7 Snatch grip RDL into Muscle snatch

7 Squat position muscle snatch

7 Muscle squat snatch

Weightlifting

Squat Snatch (5 Rep max Squat snatch TNG
)

Weightlifting

Metcon (Checkmark)

Bulgarian Split Squat

4 x 15/15 @ unweighted

Metcon

Metcon (Checkmark)

EMOM 30minutes

1- 18/15 cal row

2- 15 Wall balls 30/20lbs

3- 20 TTB
Nice and smooth, just get the movement in, no need to push hard, just get the work in

Accessory

Metcon (Weight)

3 sets

12 RDLs @ moderate to light

6 Seated high box jumps

Rest as needed

Metcon (Checkmark)

3 sets

30 Sky touches

30 lying leg raises

30 abmat situps

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