DFC CrossFit – CrossFit
Connectivity
PVC OVHD squats on Rig
PVC pass thrus
PVC snatch balance
Weightlifting
Overhead Squat (5-5-5)
3 sets to a challenging 5 reps, but not a max out set.
Snatch Balance (3-3-3)
3 sets to heavy snatch balance. Preparing you to drop under the bar for squat snatch.
Hang Snatch (1-1-1)
3 attempts to max out the Hang snatch.
Challenge
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
10 DB snatches 40/25#
10 Single arm DB OVHD squats 40/25#
*DIvide reps evenly between arms*
Rx+
50/30#