DFC CrossFit – CrossFit
Connectivity
2 Rounds :45/:15
Wall-facing OHS w/ PVC
Snatch Balance
Primal Pull Throughs
Skill/Strength
High-Hang Snatch (4 sets x 2 reps E1.5MOM)
50-65% Increase weight each set. Leave plenty of gas in the tank.
Hang Snatch (4 sets x 1 rep E1.5MOM)
65-80% Add weight each set.
Snatch (4 sets x 1 rep E1.5MOM)
80%+
Conditioning
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
30 DU’s
5 Power Snatches 95/55
Rx+
50 DU’s
115/75