Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
High Volume, Weightlifting
3 sets
5 Banded clean pulls*
5 Banded Tall high pulls
5 banded clean high pulls
The video below is of the snatch but I want all the pulls to be set up this way.
https://youtu.be/hnZQpc9JmB8
Weightlifting
Metcon (5 Rounds for weight)
5 x
10 Hang power cleans
10 Squat cleans
@ 45-50%
You can go higher if you’re feeling good but this must be unbroken.
Accessory
Metcon (4 Rounds for weight)
Bulgarian Split Squat
4 x 8/8 @ AHAP
Use DBs. If you don’t have DBs heavy enough go for front rack
Weightlifting
Clean Pull (Off blocs @ above the knees )
3 x 10 @ 65%
()
Metcon
Metcon (Time)
4 rounds for time
30 Wall Balls 30/20 lbs
100 Double-unders
15 Hang clean & push press 2×70/50lbs
1k Bike
Post Chain
Metcon (Checkmark)
3 sets
12 Tall kneeling Band pull through
6 Prone WYs
Session 2
Warm-up
Easy 6 minutes @ RPE 4
Ramp up sets
3 x
3 mins @ RPE 6
2 mins @ RPE 7
1 min @ RPE 8
Conditioning
Metcon (5 Rounds for distance)
Running Intervals
5 x
1:30 @ 3-4km pace
1:30 @ recovery
then
Cool down 6 minutes @ easy