Thursday – 7/29/21

CFD – CrossFit

Conditioning

Metcon (AMRAP – Reps)

3 sets (total of 30 minutes)

EMOM for 10 min

(1) 9 Cal Row/Ski/Bike

(2) 12 Cal Row/Ski/Bike

(3) 15 Cal Row/Ski/Bike

(4) 18 Cal Row/Ski/Bike

(5) 15 Cal Row/Ski/Bike

(6) 12 Cal Row/Ski/Bike

(7) 9 Cal Row/Ski/Bike

(8) Rest

(9) Rest

(10) Rest
You will complete one full EMOM on the row, then one full EMOM on the Ski erg, then one full EMOM on the assault bike

Complete the calories as fast as possible to bank as much rest as you can

Weightlifting

Metcon (No Measure)

(1)

Press in Jerk

4×4

Inc wt (small)

Every 90 sec

(2)

Push Press (with 2 second pause in dip) + Split or Push Jerk

5×2+1

Inc wt

Every 2 min

(3)

Clean Muscle Under

3×3

Inc wt (small)

Every 90 sec

(4)

Clean + Hang Power Clean

6×1+1

Inc wt

Every 2 min

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