CFD – CrossFit

Strength

Hang Clean (3-2-1/3-2-1/3-2-1)

3-2-1 [85/87.5/90%]
3-2-1 [87.5/90/92.5%]
3-2-1[90/92.5/95%]
Every 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8min

40 Double unders

20 Shoulder to overhead [95/65#]
Double Under Modification: 2x singles, 1x jump taps, 1/2x “struggles”

S2O can be strict press, push press or push jerk

S2O are light, but paired with the double under it will get taxing on the shoulders. Utilized the push jerk when tired to help the shoulders. If needed, break up into 2-3 sets.