Wednesday – 6/19/2019
CFD - CrossFitWarm-upMetcon (No Measure)EMOM for 9 min
(1) 30 sec Hollow Hold + 30 second Superman Hold
(2) Handstand Hold
(3) Cossack Squat w/ empty barbellDo [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 4 rounds
200m run
250m Row
20 Alt DB Snatches 50/35lb.
Max pull-ups...
*give yourself a little time to get [...]
Tuesday – 6/18/2019
CFD - CrossFitWeightliftingHang Power Clean + Power Clean (2x1+1, 2x1+1,2x1+1)Hang Power Clean + Power Clean6 total sets
Increase weight every 2 sets
Touch 'n' [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)15 min to get as far as possible...
3-6-9-12-15....
DB Squat Clean thruster 35/20s
*10 cal bike after each set
Rest 3 [...]
Monday – 6/17/2019
CFD - CrossFitWeightliftingBack Squat (1x20)Week 2: Increase 5-20 lbs from last week
If this is your first week, work at 65% of 1RM
Take a breath at the [...]
Saturday – 6/15/2019
CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2
AMRAP in 15 min
10 Cal Ski
10 Single Arm DB Cluster 50#/35# (5R/5L)
10 T2B
-Rest 2 min-
AMRAP [...]
Friday – 6/14/2019
CFD - CrossFitWeightliftingFront Squat (7x2)Increasing weight
Every 1:45MetconMetcon (Time)For time:
800m Run
60 Deadlifts [135/95#]
600m Run
30 Hang Power [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)15min. AMRAP:
DB Bench Press to failure (45/25s)
immediately into;
Double DB Bent Over Rows to failure [...]
Thursday – 6/13/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]