DFC CrossFit – CrossFit
Strength
Push Jerk (Power/Push Jerk – E2MOM)
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 DU or 80 SU
20 Alternating Hang Dumbbell Snatches
10 Strict HSPU elevated or Knees on box
Comp Level:
40 Double-Unders
20 Alternating Hang Dumbbell Snatches 50/35#
10 Strict Handstand Push-Ups