Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Warm up
Easy 800m jog
25’ A Skip x 3
25’ B Skip x 3
25’ Forward shuffle x 3
Conditioning
Metcon (7 Rounds for time)
Running Intervals
7 x 800m @RPE 7/10
Rest 2 minutes between sets
Weightlifting
Metcon (Weight)
5 sets, ascending to a heavy/max
1 snatch
1 hang snatch
2 OHS
Snatch can be power or squat but aim for squat to make sure you hit as heavy as you can
Weightlifting
Metcon (3 Rounds for reps)
3 sets
Max rep strict press @ 70% body weight
rest 3 minutes between sets
Metcon
Metcon (Time)
5 rounds for time
15 Deadlifts 205/145lbs
15 Strict HSPU
Movement Conditioning
Metcon (Time)
100 Med Ball v-ups