Thursday – 10/28/21

CFD – CrossFit

Open Gym

Metcon (No Measure)

-Work on a weakness: gymnastics or lifting technique

-Make up a missed workout

-Work on mobility

-Rest

Conditioning

5:30a/9:00a/4:30p

Metcon (Calories)

Bike Sprints

14 Rounds

:20 On

1:40 Off

Weightlifting

Metcon (No Measure)

Clean Pull Pauses

5×2

:03 pause at mid shin, top of knee, top of thighs

10:00 to complete



Split Jerk Balance

3×3

8:00 to complete



Clean & Jerk

5×2

12:00 to complete

-Catch clean in squat

-Split jerk

-Work on technique while increasing weight staying conservative

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