DFC CrossFit – CrossFit
Strength
Deadlift (Working to a heavy 4 reps)
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.
Conditioning
Metcon (Time)
For time:
1000 Meter Row/800m Run/2k Bike
250 Single Unders/100 Double-Unders
50 Alternating Dumbbell Power Snatches 40/25# (35/20#)
Rx+
100 DUs
DB 50/35# (45/30#)