DFC CrossFit – CrossFit
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DEADLINE = OCTOBER 11TH
Connectivity
Peanut Touchdowns
Empty Bar Press
Turkish Get-up
Skill/Strength
Clean and Jerk (2-2-2-2 (12 min))
Warm up set @ 50% for 5 reps, then 4 sets working to heavy 2 reps.
Conditioning
Metcon (AMRAP – Reps)
4 Rounds E2MOM:
20/14 Cal Row
Max reps Push Jerk 115/75#
*REST 2 min after each round*
Score is total reps after 6 rounds.
*If you cannot complete row in under 1:30 min, scale back the calories.
*If you cannot complete at least 3 push jerks per round, take down the weight.
*Intended load should not exceed 80% of your 1rm.
Rx+
25/18 Cals
Push Jerk 155/105#