DFC CrossFit – CrossFit
Weightlifting
Power Snatch (Build to heavy single)
14 min Total
Conditioning
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
6 Power Snatches 75/55# (55/35)
18 Lateral Burpees over bar
Rx+
95/65#
Extra Credit Work
This work is to be done on your own and not recommended unless you are comfortable lifting on your own. Again, this is extra credit strength work.
Back Squat (Work to heavy 6 reps for today)
A good goal is around 70-72.5%
After you find heavy 6 reps, complete 3 x 6 @ 96% of the heavy 6.