Thursday – 9/2/21

CFD – CrossFit

Conditioning

Metcon (No Measure)

Row Intervals

1. 4:00 @27spm sustainable pace

Rest 2:00

2. 4:00 @27spm challenging pace

Rest 2:00

3. 4:00 @27spm challenging pace

Rest 2:00

4. 4:00 @27spm high intensity pace

Rest 2:00

5. 4:00 @27spm challenging pace

Rest 2:00
-Goal of the workout is to learn how to change intensity levels while maintaining stroke rate

-Set damper at 3

-During the rest, lightly row or walk around

Weightlifting

Metcon (No Measure)

Snatch balance/Drop snatch

3×3

Every 1:30



Hang power snatch

5×3

Every 1:30



5×2

Pull Progressions

hold each pull for :03 and come back down to the ground for a power snatch

Every 2:00

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