April 15, 2019

DFC CrossFit – CrossFit

Strength

Bench Press (E2MOM, 5 sets)

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Bench Press (E3MOM, 2 sets)

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Conditioning

“Bull Frog 100” (Time)

For TIME:

25 Supermans

25 Leapers

25 Core-Killers

25 Mojos

*5 Minute Time Cap*

(Front/back wheels FREE)
Rx 100/80

Intermediate 80/60

Scaled 60/40