DFC CrossFit – CrossFit
Want to know your weightlifting total and have fun?!! Sign up for the “Just for Fun Weightlifting” Meet on Dec 16th.
Strength
30 min total with connectivity & rest time.
Deadlift (5-5-5-5-5)
Set your goal for 5-10# over your previous 5rm, then work backwards to make your sets. GIve yourself 3-4 min rest between sets.
Conditioning
Metcon (AMRAP – Reps)
8 min EMOM, :40 work/:20 rest
Min 1: Deadlift @ 50% max
Min 2: Burpees
Min 3: Russian KBS 44/26#
Min 4: KB Hang Power Snatch
then repeat!
*Score is TOTAL reps*
Rx+
Burpee over bar
KB 53/35#
Masters Rx
DB HPS (challenging DB)