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07/17/2018

16
Jul

07/17/2018

CrossFit Deerfield Beach – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

Squats

Light KB Halos

Push-Ups

Kips

Strength

Strict Press (3 Drop Sets of 10 @ 135/95 and 95/65)

12:00 Running Clock. Athletes begin each set of 10 at a challenging weight (i.e. – men 135 and women 95 or a lower weight that the athlete cannot perform for 10 reps). Perform as many of the 10 reps as possible at this weight, then drop to a lower weight (i.e. – men 95 and women 65) to complete the remaining reps in the set of 10. Only one weight drop permitted per set. Repeat for 3 sets.

Metcon

Metcon (Time)

For Time – 17:00 Cap

40 Wall Balls 14/20

20 Pull-Ups

30 Wall Balls

15 Pull-Ups

20 Wall Balls

10 Pull-Ups

10 Wall Balls

5 Pull-Ups

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