3
Dec
12/04/2018
CrossFit Deerfield Beach – CrossFit
Warm-up
Warm-up (No Measure)
Arm Circles
Wrist Warm-up
Knee Circles
Squats
Reverse Lunges
BB or PVC Complex 1 – Clean
Strength
Metcon (Weight)
3:00 EMOM:
1 Clean Lift-Off + 1 Clean @ 60%
3:00 EMOM:
1 Clean Lift-Off + 1 Clean @ 70%
3:00 EMOM:
1 Clean @ 80%+
Use 3 different loads, 3 times each. Athletes not familiar with percentages, add 10-20# every 3 rounds as a guide. Score is weight of 3 cleans performed in the final 3 sets.
Metcon
Metcon (Time)
5 Rounds for Time – 15:00 Cap:
3 Power Cleans 105/155
6 Front Squats 105/155
12 Alternating Front Rack Reverse Lunges 105/155 (total)
*One bar per person.*