Thursday – 05.26.22

CFD – CrossFit

Conditioning

Metcon (No Measure)

Every 1:30 x7

100m Sprint

*Intention is for a fully recovery between sprints



Rest



4 Sets

100ft Heavy Sled Pull Forward

100ft Heavy Sled Pull Reverse

*Double or triple up on a sled, rest as needed

*Use heavy enough weight forcing to march/walk

Weightlifting

Snatch Balance (3-3-2-2-2)

*10:00 to complete

*Focus on fast punch overhead and dropping under bar quickly

3 Position Snatch + Shrug (2-2-2-2-2)

Mid shin-> above knees-> hips-> back down to ground and perform shrug
10:00 to complete

High-Hang Snatch (3-3-3)

*10:00 to complete

*Initiate rep between mid thigh and hips, pause then go

*Catch in power or below parallel

Snatch (1-1-1-1-1-1)

10:00 of technique

Open Gym

Metcon (No Measure)

Open Gym

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

© 2015 All rights reserved. Crossfit Distinction