Thursday – 06.16.22

CFD – CrossFit

Conditioning

Metcon (Time)

3 sets, each for time

[0-12]
800m Run

Immediately into…

21-15-9

Cal Row

Cal Ski

[12-24]
800m Row

Immediately into…

21-15-9

Cal Ski

200m Run

[24-36]
800m Ski

Immediately into…

21-15-9

200m Run

Cal Row
Time cap per round: 11 minutes

Goal time per round: <9 minutes

Weightlifting

Sot’s Press (3-3-3)

From the floor

Every 90 seconds

Increasing weight (small)

Power Snatch (5 sets of 2+1)

1 set is 2 Power snatches w/ a 2 second pause at the mid-knee and 1 regular power snatch

New set every 2:30

Increasing weight

Power Clean (5 sets of 2+1)

1 set is 2 Power Cleans w/ a 2 second pause at the mid-knee and 1 regular Power Clean

New set every 2:30

Increasing weight

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