DFC CrossFit – CrossFit
CF Team Series 3 weeks away sign-up here:
https://games.crossfit.com/teamseries
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Strength
Deadlift (5 sets total building in weight)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 8 reps
*Set 3 – 8 reps
*Set 4 – 6 reps
*Set 5 – 6 reps
Rest 2-3 minutes between sets adding weight each set. Make small jumps in weight as this is a good bit of volume.
Conditioning
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
120 Single Unders
30 Alternating Reverse Lunges with Dumbbells 35/25# (MA 30/20#)
15 Alternating Single-Arm Dumbbell Hang Power Snatches
Rx+
60 DUs
DB 50/35# (Ma 40/30#)