Thursday – 09.15.2022

CFD – CrossFit

Conditioning

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

Metcon (No Measure)

EMOM for 20:00

Bike

1. 10/8cals

2. 15/12cals

3. 10/8cals

4. 20/16cals

5. Rest

-Rest 5:00-

EMOM for 20:00

Ski/Row

1. 10/8cals

2. 15/12cals

3. 10/8cals

4. 20/16cals

5. Rest
Sprint each interval to earn rest in the minute. If you would like to alternate on the ski/row EMOM, alternate between sets.

Weightlifting

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

Split Jerk Balance (3-3-3)

Every 1:30

Increase weight as comfortable.

()

Jerk Recovery (3-3-3-3-3)

From rack
Every 2:00

Increase weight as comfortable. Should end heavier than 1RM jerk.

()

Split Jerk (2-2-2-1-1-1)

From the rack

Every 2:00

Increasing weight ending around 90-95%

Open Gym

All Day

Metcon (No Measure)

Open Gym

1. Make up a missed workout

2. Work on a weakness. Strength or skill

3. Mobility

4. Rest

5. Hang out and enjoy a Fit Aid or O2

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