DFC CrossFit – CrossFit
Connectivity
Cossack Squats
KB Squat Hold
Empty Bar Single Leg GM
Strength
Back Squat (10-5-3-1-1-1-3-5-10)
Set 1 = 60% for 10 reps.
Add weight to the bar for each of the next sets trying to get as close to your 1 rm, 3rm, 5rm & 10rm (if you have one) as possible. Your goal is to squat heavier on the last sets than the first sets. Make a goal for the 3 rep, 5 rep & 10 rep.
Challenge
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP:
10 Wallballs 20/10#
10 Walking Lunges 40/25#
*10ft target*
*Right + Left = 1 lunge rep
Rx+
15 WBs 20/14#
15 Walking Lunges 50/30#