DFC CrossFit – CrossFit
Do you have your team of 3 for Spider Games?!! 10-28-17 @ 8am-12pm
Strength
Clean and Jerk (Work up to 1 @ 85%)
Warm-up sets:
50%
60%
70%
75%
80%
Conditioning
*You should be able to complete a minimum of 5 reps each round. If you are unable to complete at least 5 reps on either pull-ups or the clean & jerks you must scale the load or shorten the run distance.
Metcon (AMRAP – Reps)
15 min AMRAP of:
0-3 min RUN or ROW 400m/BIKE 1000m
then MAX pull-ups
*REST 1 min*
4-7 min RUN or ROW 400m/BIKE 1000m
then MAX C&J @ 115/75#
*REST 1 min*
8-11 min RUN or ROW 400m/BIKE 1000m
then MAX pull-ups
*REST 1 min*
12-15 min RUN or ROW 400m/BIKE 1000m
then MAX C&J @ 115/75#
(Power clean or squat)
Rx+
155/105#
(Score is average reps from all 4 rounds, so add the 4 scores together then divide by 4.)