Chic’s Beach CrossFit – Deka Competition
Warm-up (No Measure)
Low Volume, Conditioning
Conditioning
Metcon (6 Rounds for time)
Running Intervals
6 x 800m @ RPE 6
Rest 2 minutes
Weightlifting
Bench Press (Work up to a 3 rep max)
Be safe
Weightlifting
Metcon (Weight)
5 sets @ 135/95lbs
12 Snatch grip Deadlift
9 Hang power snatch
6 Snatch balance
You can increase weight if you feel good
Metcon
Metcon (Time)
4 rnds for time
8 Ring muscle-ups
32 Wall Balls 30/20lbs
Movement Conditioning
Metcon (No Measure)
100 Step ups 24/20″
Lightly weighted with 1 DB