Thursday – 09.08.2022

CFD – CrossFit

Conditioning

Metcon (6 Rounds for calories)

6 Sets x 3 Mins On/3 Mins Off

200m Run

18/15 Calorie Row

Max Calorie Ski/Bike in remaining time
Athletes will alternate between max cal ski and bike each round

Score: total calories from each round (Run counts as 1 rep)

Weightlifting

Sot’s Press (3-3-3)

From the floor or rack

New set every 90 seconds

Increasing weight (small)

Snatch Push Press + Snatch Balance (5x(1+1))

From the rack or floor

New set every 2 minutes

Increasing weight

Power Snatch (6x(1+1))

Pause Power Snatch + Power Snatch

For the Pause Power Snatch, pause below the knee for 2 seconds and in the catch for 2 seconds

New set every 2 minutes

Increasing weight, find today’s heavy complex

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