Thursday – 03.31.22
CFD - CrossFitConditioningMetcon (Time)For time
3k Row
-Rest 5:00
5k BikeIntent: Longer sustained work effort.WeightliftingClean Muscle Under (3-3-3)->Focus [...]
Tuesday – 03.29.22
CFD - CrossFitWeightliftingBack Squat (1x20)10 minutes to complete
Week 2 of the 20 rep program
Same weight as FridayMetconMetcon (AMRAP - Reps)AMRAP in 8 [...]
Wednesday – 03.30.22
CFD - CrossFitWeightliftingPush Jerk (2-2-2-1-1-1)Every 90 seconds
Increasing Weight
From the rackMetconMetcon (Time)4 Sets
20 Sit-ups
15/10 Cal Ski
10 [...]
Monday – 03.28.22
CFD - CrossFitAccessoryMetcon (Weight)3-4 Sets
8/8 Barbell Single-Leg Deadlift
8-12 Weighted Ring Rows
-rest as needed between sets-12 minutes to [...]
Friday – 04.01.22
CFD - CrossFitWeightliftingBack Squat (1x20)10 minutes to complete
Increase 5-10# from TuesdayMetconMetcon (Time)For Time
100 Double Unders
20 Snatch [...]
Saturday – 03.26.22
CFD - CrossFitMetconMetcon (Time)Teams of 2
For time
4 Rounds, each (alternating full rounds)
10 Power Snatch 75#/55#
8 Handstand Push-ups
6 Toes-2-Bar
4 [...]
Friday – 03.25.22
CFD - CrossFitWeightliftingHang Power Clean (3-3-2-2-2)Every 1:45
Unbroken reps
Increasing weight to heaviest double.
Work on pulling under the bar and [...]
Thursday 03.24.22
CFD - CrossFitConditioningMetcon (Time)Teams of 2
For time
150/120 Cal Bike *Rotating every 30 seconds with your partner*
150/120 Cal Row *Rotating every 1 [...]
Wednesday – 03.23.22
CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 20:00
48/38cal Row
32 Alternating Hang DB Snatch [50/35#]
32 Pull upsGoal: 3 Rounds
Ski same cals
Bike [...]
Tuesday – 03.22.22
CFD - CrossFitStrengthBack Squat (1x20 )Week one of the 20 rep back squat program. Start at 60-65% of 1RM. 10:00 to complete. Partner and count for each [...]