Thursday – 9/30/21
CFD - CrossFitConditioning5:30am/9am/4:30pmMetcon (5 Rounds for time)Every 6:00 x5
800m RunWeightlifting6:30am/9am/5:30pmMuscle Snatch (3-3-3)Every [...]
Wednesday 9/29/2021
CFD - CrossFitTechnique/SkillMetcon (No Measure)EMOM for 12 min
(1) 20 seconds hollow rock + 20 seconds superman hold
(2) 10-15 floor kips
(3) 7-10 Rig [...]
Friday 10/1/2021
CFD - CrossFitAccessoryMetcon (No Measure)4 sets
8 DB/KB Bulgarian split squat (right leg)
8 DB/KB Bulgarian split squat (left leg)
8 DB/KB Single leg RDL [...]
Tuesday 9/28/2021
CFD - CrossFitWeightliftingPush Jerk (3-3-3-2-2-1)Every 2 minutes
Focus on receiving the bar with straight armsMetconMetcon (AMRAP - Reps)AMRAP in 6 [...]
Monday 9/27/2021
CFD - CrossFitWeightliftingSot's Press (3-3-3)New set every 90 seconds
Small increases in weight
If you can not perform this movement in a full squat, then [...]
Saturday – 9/25/21
CFD - CrossFitMetconMetcon (Time)Teams of 2
For Time
2k Row
20 Bar facing burpee
30 Power clean [155/105#]
20 Bar facing burpee
20 Power clean [185/125#]
20 [...]
Friday 9/24/21
CFD - CrossFitMetconMetcon (No Measure)Every 2 min x 8 rounds
10 Cal Ski
2 Snatch
-Rest 2 min-
Every 2 min x 8 rounds
10 Cal Bike
2 Bench PressSnatch are [...]
Thursday – 9/23/21
CFD - [...]
Wednesday 9/22/21
CFD - CrossFitMetconMetcon (4 Rounds for time)[0-3]
10 Burpee Box Jump 24"/20"
10 GHD
10 Pull-ups
[3-9]
20 Burpee Box Jump 24"/20"
20 GHD
20 [...]
Wednesday 9/22/21
CFD - CrossFitMetconMetcon (4 Rounds for time)[0-3]
10 Burpee Box Jump 24"/20"
10 GHD
10 Pull-ups
[3-9]
20 Burpee Box Jump 24"/20"
20 GHD
20 [...]