Thursday – 5/20/21
CFD - CrossFitConditioning5:30am and 4:30pmMetcon (No Measure)Part I.
Row OR Ski
3:00 moderate pace to warm up
7 Rounds
:30 sprint
1:30 recovery pace
-Rest [...]
Wednesday – 5/19/21
CFD - CrossFitPUMP DAYMetconMetcon (3 Rounds for reps)6:00 AMRAP
10 Strict Press
10 Barbell Curls
-Rest 2 min-
8:00 AMRAP
10/7 Cal Row
10 Push ups
-Rest [...]
Tuesday – 5/18/21
CFD - CrossFitMetconMetcon (Time)For time
100 Front squats [135/95#]
-EMOM complete 5 Toes to bar
-Begin the workout with toes to [...]
Monday – 5/17/21
CFD - CrossFitStrengthDeadlift (5 x65%, 5 x75%, 5+ 85%)-Every 2:30
-No belt during 65% and 75%, work on bracing coreMetconGrettel (Time)10 [...]
Saturday – 5/15/21
CFD - CrossFitMetconMetcon (AMRAP - Reps)Every 7:00 x4
1. 600m Run + Max Alt. DB Hang Snatch
2. 600m Run + Max Alt. DB Hang Clean & Jerk
3. 60 Alt. DB Hang [...]
Friday – 5/14/21
CFD - CrossFitStrengthBack Squat (8-4-2-4-8)-65%-75%-85%-80%-75%
-Every 2 minMetconMetcon (Time)For time
200m Run
2 Power clean [...]
Thursday – 5/13/21
CFD - CrossFitConditioning5:30a and 4:30pMetcon (3 Rounds for time)Every 10:00 x3
1k row
800m runWeightlifting6:30a and 5:30pClean [...]
Wednesday – 5/12/21
CFD - CrossFitMetconMetcon (No Measure)EMOM for 30:00
1. 15/10cal Bike
2. 10 Bench Press @65%
3. 20 GHD situp [bench GHD/x2 abmat]
4. 12-15 Box jump over [...]
Tuesday – 5/11/21
CFD - CrossFitMetconMetcon (Time)For time
3 Rounds
20 Thruster [95/65#]
20 Pull-up
-Rest 2:00 between roundsGoal of going unbroken/ minimal breaks.Post [...]
Monday – 5/10/21
CFD - CrossFitStrengthDeadlift (1x1)15:00 to establish 1RM to begin strength cycleMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 12:00
25/17cal Row/Ski
25 [...]