Monday 9/27/2021

CFD – CrossFit


Sot’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 this can be performed in the power position.

Snatch Balance (2-2-2-2-2)

Every 1:45

Increase weight as long as form is clean


Metcon (3 Rounds for time)

3 Sets, each for time

21 Cal Row

15 Overhead Squats 95#/65#

3 Rope Climbs

15 Overhead Squats

21 Cal Row

-Rest 3 min in between sets-
Score: record time to complete each set

Goal: aim to complete the OHS unbroken


Rope climbs – decrease reps; 1x half way up the rope; 2x rope pulls

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