DFC CrossFit – CrossFit
Connectivity
PVC stretch on medball
Pressing snatch balance
Tall snatch
Skill/Strength
15 min to find heavy 2 reps
Power Snatch (Build to heavy 2 reps)
5 reps @ 50%, then 2 reps each set working to heavy. As the load increases-form should still look good.
Conditioning
Metcon (Time)
For TIME:
25 Burpee box jump overs 24/20″
25 Power Snatches 65/45#
25 OVHD squats 65/45#
25/17 Cals Bike
Masters Rx 50+
Box 20/16″
Bar 55/35#
Rx+
Bar 75/55#