July 26, 2018

DFC CrossFit – CrossFit

Strength

Deadlift (E3MOM x 6 sets)

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – MAX reps @ 85%

Conditioning

Metcon (Time)

15-12-9 reps of:

Deadlift @ 50% 1rm

Pull-ups or Double jumping pull-ups

Push-ups elevated as needed

Rx+

Deadlift Bodyweight

Pull-ups

HSPU or Double Push-ups