DFC CrossFit – CrossFit
Connectivity
Peanut Touchdown
Front Rack shoulder stretch on bench
Banded Squat Hold
Strength
Clean and Jerk (20 min to heavy 2 reps)
*Starting at 50%, add weight to the bar with each successful lift. Rest as needed. Doesn’t need to be a 2rm, but a heavy 2 rep for today.
Conditioning
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Extra Credit Work
Jacked Street 2 (Weight)
5 Rounds
10 DB Rows (each side)
Max Chest Elevated Push-ups
*add weight if possible each round.