15
Oct
10/16/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
PVC Pass Through
PVC OH Squats
Runners’ Stretch
50 Single Jumps
Strength
Bench Press (12:00 – 5 x 5 @ 65% of 1RM)
Use same weight for all 5 sets. In between sets of bench press, perform the prescribed sets of DB OH Squats.
Single Arm DB OH Squat (5 x 3 with each arm)
Athletes can build to a challenging DB weight with the OH Squats. Focus on hitting full depth in the squat with a fully extended arm overhead before increasing weight. Perform 3 reps with each arm during the rest in between each set of bench press. Final set is scored.
Metcon
Metcon (Time)
For Time – 15:00 Cap:
50 DUBs
5 Snatches 85/115
40 DUBs
4 Snatches 95/135
30 DUBs
3 Snatches 105/145
20 DUBs
2 Snatches 115/165
*Snatches are to a full squat. Scaling for DUBs today is the same number of single jumps. Goal is to move quickly and perform all DUBs unbroken.*
