Thursday – 05.19.22

CFD – CrossFit

Conditioning

Metcon (Time)

Every 2:00 x7

15/12cal Bike

-Rest 5:00-

For time

105/84cal Bike

Weightlifting

3 Position Clean + Shrug (5×1)

Mid shin/above knee/hips, hold :03 each. Back down to ground and shrug
Rest as needed between sets

High-Hang Clean (2-2-2-2-2)

10:00 to complete

Catch in power position

Increase weight as needed

Rest as needed

Power Clean (2-2-1-1-1)

10:00 to complete

Rest as needed

Stay under 90%

Open Gym

Metcon (No Measure)

1. Make up a missed workout

2. Work on a weakness in the gym

3. Mobility

4. Hang out at the gym

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