Thursday – 11/18/21

CFD – CrossFit

Conditioning

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

Metcon (No Measure)

Every 2:00 x5

250/200m Ski

-Rest 2:00

Every 2:00 x5

500m Bike

Weightlifting

Snatch Balance (3-3-3)

Every 1:30

Focusing on dropping under the bar and punching overhead. Keep weight light

Overhead Squat (3×3 @60%)

Tempo- :05 down :03 hold :01 up

Every 1:30

Hang Power Snatch + Hang Snatch (2-2-2-2-2)

Increasing weight working on technique, fast fists, keeping bar close, pull under the bar

Every 2:00

Snatch (6×1 @80%)

EMOM for 6:00

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