DFC CrossFit – CrossFit
Connectivity
Snatch balance with PVC
Tall Snatch
PVC pass thrus
Skill/Strength
3-Position Power Snatch (15 min to heavy complex)
One snatch from the high hang
One from the low hang
One from the floor
*Start with 50% of your Power Snatch for Warm-up, then add weight each set.
(Complex means you CANNOT drop the bar between lifts!)
Power Snatch (Reference check 1 rm only)
Conditioning
Metcon (AMRAP – Rounds and Reps)
5 min AMRAP:
*BUY-IN 10 SHUTTLE SPRINTS*
then amrap of
3 Hang Power snatches per arm 40/30#
6 lateral burpees over DB
REST 2.5 min
5 min AMRAP:
*BUY-IN 10 SHUTTLE SPRINTS*
then amrap of
3 HPS per arm
6 lateral burpees over DB
Masters Rx 50+
DB 30/20#
Rx+
15 Shuttle Sprints Buy-in
5 reps 50/35#
10 lateral burpees over DB
**Score is total Rounds and reps from each of the 2 Metcons. Start Metcon #2 where you left off from Metcon #1.