CFD - CrossFitMetconMetcon (No Measure)EMOM for 10 minutes 2 Power Snatch @ 70% 1RM + 5-8 Strict HSPUTry to TnG the power snatches Complete the HSPUs in [...]

CFD - CrossFitMetconMetcon (Time)10 Rounds for time: 21 Double Unders 7 C2B Pull-ups 5 Burpee Box Jumps 24"/20"Time Cap: 15 minutes Modifications: Double [...]

CFD - CrossFitWeightliftingMetcon (No Measure)Power Clean + Front Squat + Jerk EMOM for 9 min @ 3+3+3 EMOM for 9 min @ 2+2+2 EMOM for 9 min @ 1+1+1Record [...]

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 AMCAP on Rower in 25:00 - 10 Rounds 12 Deadlift [225/155#] 6 Box Jump [30/24"] 3 Rope Climb [x2 Rope pulls [...]

CFD - CrossFitWeightliftingBack Squat (5x5)Same weight across all sets Use 80-85% of your 1RM Every 2 minutesMetconMetcon (Time)For Time 60 Double [...]

CFD - CrossFitWeightliftingBack Squat (5x5)Same weight across all sets Use 80-85% of your 1RM Every 2 minutesMetconMetcon (Time)For Time 60 Double [...]

CFD - CrossFitConditioningMetcon (3 Rounds for reps)10:00 max cals Bike -Rest 5:00 10:00 max cals Ski -Rest 5:00 10:00 max cals Row -Complete in any order. [...]

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8 Bulgarian Split Squat (Right) 8 Bulgarian Split Squat (Left) 8 Pause Squats (5 second pause in the bottom of [...]

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8 Bulgarian Split Squat (Right) 8 Bulgarian Split Squat (Left) 8 Pause Squats (5 second pause in the bottom of [...]

CFD - CrossFitWeightliftingSnatch Balance (2-2-2-2-2)From the floor or rack (lifter's choice) Increasing weight Every 2 minOverhead Squat (2-2-1-1-1)From the [...]