12/04/2018

CrossFit Deerfield Beach – CrossFit

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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.*