Thursday – 09.22.2022

CFD – CrossFit



Metcon (6 Rounds for time)

Every 4:00 x6

250m Row

200m Run



*Choose either the snatch or clean work NOT both

Sot’s Press (3-3-3)

Rest as needed.

Increase weight each set

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

Every 2:00

Focus on aggressive punch overhead while pushing yourself down into the hole.

Build weight as comfortable

Overhead Squat (5×3 @75%)

Every 1:30

Clean Pull (5×3)

Every 2:00

Increasing weight if desired

Each rep will pause at mid shin :03, top of knee :03, hips :03 then back down to floor

Hang Power Clean (5×2 @70-75%)

From high hang position: hips

Focus on aggressive hip/leg drive, extend then elbows around to receive the bar.

Every 1:30

Open Gym

All day

Metcon (No Measure)

Open Gym

1. Make up a missed workout

2. Work on a weakness

3. Mobility

4. Rest

5. Hang out and have a drink from the fridge

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