DFC CrossFit – CrossFit
Connectivity
Banded Squat Hold
Tissue prep calves
Front Rack stretch with band
Weightlifting
Thruster (Work to heavy single rep)
10 mins to work towards heavy single rep. Not looking for a max out lift, but to reach a challenging weight before the metcon. *We will take these from the rack.
Conditioning
Pick A,B,C, D or if you are a #BEAST choose E… 30 min Time Cap. No judges like the Open-so be honest and count your reps carefully!
A: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
B: CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
C: CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders
*40 minute time cap
D: CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
*40 minute time cap
E: Metcon (Time)
“Heavy 17.5”
10 rounds for time of:
9 thrusters 135/95#
35 DUs