DFC CrossFit – CrossFit
Weightlifting
3-Position Power Snatch (Every 2:30, for 15 minutes (6 sets))
One snatch from the high hang
One from the low hang
One from the floor
Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.
Conditioning
Metcon (Time)
For Time:
40/30 Cals Bike/Row or 800m Run
30 Power Snatches 95/65# (65/45#)
20 Toes to Bar or 40 Hanging Knees
Rx+
Bar 115/75# (85/55#)
T2B