DFC CrossFit – CrossFit
Join us tomorrow for our 2 big events:
-“Just for fun Weightlifting meet” at 9am. (Teens & women lift first then men lift at 1pm)
– DFC Holiday Party at 6pm
Tomorrow is the BIG DAY!!!
Strength
Front Squat (3 x 6 )
*80% of Monday’s Back squats or about 65-70% Front squat 1rm. Warm-up sets at 55% then 65%.
Conditioning
Metcon (AMRAP – Reps)
Complete AMRAP in 18 min EMOM with a partner:
:30 work/:30 rest Partner A
:30 rest/:30 work Parnter B
Min 1
Max Box Jumps 24/20″
Min 2
Max DB Push Jerk single arm AHAP (at least 40/30# for Rx)
Min 3
Max DB OH lunge single arm AHAP (same DB as Jerk)
(then repeat 5 times!)
*Masters Rx*
Box 20/16″ (no step ups)
DB min 35/25#
**Rx+**
Box 27/24″
DB min 45/35#
*Score is average reps as a team, so add up your total and divide by 2.