Tuesday – 9/17/2019

CFD – CrossFit

Weightlifting

Push Jerk (3-3-2-2-1)

Split or Push

Every 2 min

Increasing weight

Build to a heavy single

Metcon

Metcon (Time)

For Time

10-1

Shoulder 2 Overhead 135#/95#

1-10

Strict HSPU

100m run

TIME CAP: 20min
The flow of the workout is 10 S2O, 1 S.HSPU, 100m run, 9 S2O, 2 S.HSPU, 100m run…

Accessory

Metcon (No Measure)

2-3 sets

10 Tempo Ring Rows

:30-:45 second Bike
-Hold at top for number of seconds of the rep you’re on (i.e. on rep 3, hold at the top for 3 seconds)

-Keep bike under 55 rpm

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