Deka Competition – Tue, Oct 18

Chic’s Beach CrossFit – Deka Competition

Warm-up

Lower Body Activation

https://youtu.be/CavSJahGgMU

Weightlifting

Snatch (EMOM 6minutes
2 Squat Snatch @ 70%
)

Not TNG

Weightlifting

Back Squat (4 x 4 @ 60%)

Accessory

Metcon (Checkmark)

3 sets

15 seconds Max effort on Echo bike

rest 15 seconds

5 Slam balls 30/20 As hard as possible

Rest 20 seconds

4 Seated high box jumps

Rest 3 minutes

Metcon

Metcon (3 Rounds for reps)

4 x 3 minute AMRAPs @ RPE 7-8/10

20 Cal Row

15 KBS @ 32/24kg

Max rep Burpees in remaining time

Rest 1 min between intervals

Each interval should be sustained and controlled

Conditioning

Metcon (Checkmark)

3 sets @ RPE 7/10

3 minutes Bike erg

30 Air squats

70 DU

Rest 3 minutes

Accessory

Metcon (Checkmark)

Lying hamstring curls

3 x 10/10

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