May 17, 2019

DFC CrossFit – CrossFit

Weightlifting

Push Jerk (E2MOM for 8 sets: Push Jerk + Split Jerk)

Build up over the course of 8 sets to a heavy complex

Conditioning

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs 40/25#; 24/20″ Box

60 seconds of Strict Handstand Push-Ups – Elevated as needed

60 seconds of Push-Ups

60 seconds of Strict Pull-Ups – Assisted as needed

Rest 60 seconds

Comp Level:

DB 50/35# Box 24/20″

Un-assisted reps