DFC CrossFit – CrossFit
Connectivity
2 Rounds:
KB windmill x 5 per arm
KB single arm press x 5 per arm
Peanut Touchdowns
Strength
*The goal of today is to add weight to each rep. These are all working reps and should be challenging, but done with good form. Ideally, you would add 5-10# each rep. We are not going to neccessarily PR each lift, but it will be close to your max. We will take 25 mins to complete all lifts.
Shoulder Press (1-1-1-1-1)
*Start @ 60% of your 1rm.
Push Press (1-1-1-1-1)
*If possible start at your last successful Press weight.
Push Jerk (1-1-1-1-1)
Challenge
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
10 KB Snatches 44/26
10 Push-ups
Rx+
KB 53/35
True Push-ups, feet & hands on 45# plates