DFC CrossFit – CrossFit
Please come prepared to class today with your percentages for each lift. This is a really fun WOD, but we MUST start it on time.
Connectivity
Banded Squat hold (toes on plate, heels on plate)
Peanut Touchdowns
Smash Glutes/hamstrings
Challenge
The CrossFit Total (Total Weight)
15 mins per lift to heavy 1 rep. You don’t have to take the full 15 mins in each section, but only 45 mins total for all 3 lifts.
Happy Holidays to all our DFC Family!!!
Back Squat (85%, 95%, 100-105%)
Warm-up:
3 @ 50%
2 @ 65%
1 @ 75%
Shoulder Press (85%, 95%, 100-105%)
Warm-up singles:
60%
75%
Deadlift (85%, 95%, 100-105%)
Warm-up singles:
60%
75%