DFC CrossFit – CrossFit
Strength
Deadlift (5 Sets total)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
(Rest 2-3 mins between sets.)
It would be wise to lean toward the lower side of these percentages. They are only a guideline.
Conditioning
Metcon (AMRAP – Rounds and Reps)
With Teams of 3 – complete AMRAP in 16 mins:
Run 100m or Bike 12/7 Cals
20 Walking Lunges AHAP
Rx+
60/40# DB (50/35# Ma)
Only 1 bike per team. Partner 1 completes run/bike then performs lunges. Partner 2 hops on bike/run as soon as partner 1 jumps off. And the pattern continues through entire team.