Thursday – 01.20.22

CFD – CrossFit

Conditioning

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

Metcon (No Measure)

Row/Ski Intervals

500m x4 @ < 25spm
Easy pace/rest 1:00



1,000m x4

Easy pace/rest 2:00



*Extra credit

Rest 5:00



250m Sprints x6

Easy pace/rest 1:00

Weightlifting

6:30a/9a/5:30p

Metcon (No Measure)

Clean technique

Position holds :03 each

3×2

1. Below knee

2. Top of knee

3. Hips

-keep shoulders over the bar during each position

-Rest 1:00-1:30 between sets

Shrug high pull

3×3

-Increase weight as needed

-Work through positions and explode up after 3rd keeping bar close

Power Clean (3×3)

-Focus on feet not getting wide and fast elbows

-6:00 to complete. Rest as needed

Power Clean (3×2 @70-80%)

-Focus on feet not getting wide and fast elbows

-6:00 to complete. Rest as needed

Open Gym

Metcon (No Measure)

Open Gym- make up a missed workout, work on a weakness, rest

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