Thursday – 05.12.22

CFD – CrossFit

Conditioning

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

Metcon (6 Rounds for time)

Every 6:00 x6

250m Row

200m Run

250m Ski
Goal: < 4:00

Weightlifting

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

Jerk in Split (2-2-2-2-2)

Every 1:30

Increasing weight

Focusing on an aggressive punch overhead

Jerk Recovery (2-2-2-2-2)

From rack
Every 2:00

Increasing weight as needed

Split Jerk (2 EMOM for 10:00)

Increase weight as desired

Open Gym

All day

Metcon (No Measure)

Open Gym

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Do something outside of the gym

5. Hang out and have a FitAid

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