DFC CrossFit – CrossFit
Skill/Strength
Power Clean (3-3-3-3-3, work on speed)
First set of 3 reps at 50%, then make small jumps in weight. No need to go heavy today. Tomorrow will be HEAVY!
Conditioning
Metcon (Time)
3 Rounds for Time:
20/13 Bike Cals
12 T2B
7 Power Cleans 95/65#
*Masters Rx*
25 Knee raises
Bar 85/55#
**Rx+**
25/18 Bike Cals
15 T2B
Bar 115/85#
Accessory Work
Pick one of the following for 3 max sets. Record your best set.
Chin-ups (3 x max sets)
Supinated grip pull-ups