Wednesday – 12/1/21
CFD - CrossFitWarm-upWarm-up (No Measure)Mini band walks
-
Line drills/plyos
-
Every 1:30 x5
:20-:30 Front Rack BB Hold @120% of 1RM Front [...]
Wednesday – 11/24/21
CFD - CrossFitGymnasticsToes-To-Bar10 minutes to work on T2B focusing on good positioning, tight kip and effective reps.MetconMetcon (Time)GHD
OH Lunges [...]
Friday – 11/26/21
CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 minutes for 5 rounds
10/8 Cal Ski
2 Snatch [Squat or Power]
-Rest 2 minutes-
Every 2 minutes for 5 [...]
Monday – 11/22/21
CFD - CrossFitWeightliftingThruster (2-2-2-2-2)From the floor
Every 2 minutes
Increasing weightMetconMetcon (Time)For time
5 Rounds
35 Double Unders
9 [...]
Tuesday – 11/23/21
CFD - CrossFitAccessoryMetcon (No Measure)4 Sets
8 DB/KB Single-Leg Romanian Deadlift (right)
8 DB/KB Single-Leg Romanian Deadlift (left)
16 Russian KBS [...]
Thursday – 11/25/21
CFD - CrossFitMetconG$'s Turkey Trot (Time)1k Indian Run
90 Double unders
800m Row
70 Wall balls [20/14#]
600m Run
50 Burpees
400m Plate carry
30 HSPU
200yd [...]
Saturday – 11/20/21
CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2
AMRAP in 30min
100/80cal Bike or Ski
80 Kettlebell swings [70/53#]
60 Box jump overs [24/20"]
40 Burpees
20 [...]
Friday – 11/19/21
CFD - CrossFitWeightliftingTempo Front Squat + Front Squat (5x1+3)Tempo=3 second descent, 3 second hold at the bottomEvery 2 minutes
Increasing [...]
Thursday – 11/18/21
CFD - CrossFitConditioning5:30a/9:00a/4:30pMetcon (No Measure)Every 2:00 x5
250/200m Ski
-Rest 2:00
Every 2:00 x5
500m BikeWeightliftingSnatch Balance [...]
Wednesday – 11/17/21
CFD - CrossFitWeightliftingStrict Press (2-2-2-1-1-1)Every 90 seconds
Find a heavy single for today
Reset after each repMetconMetcon (6 Rounds for time)Every [...]