Thursday – 6/10/21

CFD – CrossFit

Conditioning

Metcon (No Measure)

Bike/Ski

3x

1:00 moderate pace

1:00 Rest or recovery pace

4x

:30 Hard pace

1:30 Rest or recovery pace

-Rest 3:00 and switch pieces of equipment

Weightlifting

Metcon (No Measure)

Jerk

Warm up/movement prep:

3x

10 Foam roll kneel into childs pose

:30 Bar hang

5E Foam roll or Medball thoracic opener

5 Vertical jumps



Review push press and split jerk feet

5 sets

1 Push press + 1 Split jerk

-increase weight

12:00 to complete



Jerk Recovery from rig

5×2 @100-110% of 1RM

10:00 to complete

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