Thursday – 9/30/21

CFD – CrossFit

Conditioning

5:30am/9am/4:30pm

Metcon (5 Rounds for time)

Every 6:00 x5

800m Run

Weightlifting

6:30am/9am/5:30pm

Muscle Snatch (3-3-3)

Every 1:45

*Increase weight as comfortable

*Work on keeping the bar path close and aggressive hips to turn the bar over

Hang Power Snatch (5×2)

Working technique, staying light but increasing with confidence

12:00 to complete

Power Snatch (7×1)

*Focus on feet placement and fast fists

*Working technique, start light, increase with confidence.

14:00 to complete

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