Thursday – 05.19.22
CFD - CrossFitConditioningMetcon (Time)Every 2:00 x7
15/12cal Bike
-Rest 5:00-
For time
105/84cal BikeWeightlifting3 Position Clean + Shrug (5x1)Mid [...]
Tuesday – 05.17.22
CFD - CrossFitMetconMetcon (5 Rounds for time)Every 5 minutes for 5 rounds (25 min total)
60 Double Unders
3 Rope Climb
20 Wall BallsScore: record times for [...]
Monday – 05.16.22
CFD - CrossFitWeightliftingHang Power Snatch (5-4-3-2-1)New set every 2 minutes
Increasing weight each set
Build to today's heavy set of oneMetconMetcon [...]
Wednesday – 05.18.22
CFD - CrossFitWeightliftingDeadlift (Heavy set of 2)Deadlift Cycle - Week 1 of 9
Take 10:00 to work to one set of two reps at 75% of your desired one [...]
Friday – 05.20.22
CFD - CrossFitMetconMetcon (Time)For Time
4 Rounds
"Cindy"
-Immediately into-
4 Rounds
200m Run
10 Pull-ups
-Immediately into-
4 Rounds
200m [...]
Saturday – 05.14.22
CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2
-
AMRAP in 24:00
800m Run (split in 200’s)
70 KBS 53/35#
70 Toes to bar
800m Run
100 Burpee pull [...]
Thursday – 05.12.22
CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (6 Rounds for time)Every 6:00 x6
250m Row
200m Run
250m SkiGoal: < 4:00Weightlifting6:30a/9a/5:30pJerk in [...]
Wednesday – 05.11.22
CFD - CrossFitMetcon (Weight)EMOM for 30 minutes
1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang CleanHang on to the bar for the entire complex
Increase [...]
Tuesday – 05.10.22
CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes
400m Run
20 Sit-ups
2 Rope ClimbsGoal: 4+ Rounds
GHDs, ambits & abmats w/ a med [...]
Friday – 05.13.22
CFD - CrossFitWeightliftingBack Squat (1x20)Final Week!
10 minutes to completeMetconMetcon (Time)3 Rounds for time
20 Calorie Row
20 Single-Arm DB [...]