DFC CrossFit – CrossFit
Accessory Work
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Conditioning
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders or 60 SU
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges 40/25# (35/20#)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Comp Level:
DU
DB Squat Snatch
DB 50/35#