Announcements
Join us for the CF Games Open WODs on Fridays beginning February 24! You may do the workouts during regular morning classes or in the evenings for “Friday Night Lights”. Everyone will be included in the event, but to sign up officially, go to CrossFitgames.com to see how you stack up with your peers all over the world. This is a commitment to challenge yourself.
DFC CrossFit – CrossFit
Clean you must.
Connectivity
3 Rounds :45/:15
Peanut Touchdowns
Side-lying External Rotation L & R (2 stations)
A-T-Y with Band
Skill/Strength
Grab a partner and 2 bars!
Power Snatch (Even mins, 5 x 3 )
*Use 75%
Power Clean (Odd mins, 5 x 5 @ 75%)
*Touch & Go reps.
Conditioning
1: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7 OH Squats @ 65%
7 Burpees over bar
7 Cals Row
Rx+ 95/65#
10 Cals Bike
*Scale to Goblet squat if Overhead mobility will not allow good form.
Extra Credit Work
Pull-ups (3 x 3, work on strict)
*If you are working towards a pull-up, I want you to take this time to use a band and get full range top to bottom.
**In addition, complete 3 sets of 3 negatives as slow as possible.