DFC CrossFit – CrossFit
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Strength
After our Warm-up the clock will be set for 42 minutes to find a heavy 1 rep for each lift. Everybody starts with Back Squat, then Bench Press & last Deadlift. Your total is the 3 heaviest bars for each of those.
Power Lifting Total (Total Weight)
*Max of 3 attempts for each lift. Must be completed in order.
( If you want to see your results compared to others, put your bodyweight and age in the comments section. )
Back Squat (Warm-up sets)
3 x 50%
3 x 65%
2 x 75%
1 x 85%
Bench Press (Warm-up sets)
3 x 50%
2 x 75%
1 x 85%
Deadlift (Warm-up sets)
1 x 60%
1 x 75%
1 x 85%