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Friday CFD Athlete

23
Jun

Friday CFD Athlete

CrossFit Danbury – CFD Athlete

1: Metcon (Weight)

A) Split Presses (strict press from split jerk position)

3×3 empty bar

3×3 light load and build

B) Tall Jerk

3×3 empty bar

3×3 light load and build

C) Split Jerk

7 sets of 3 building

2: Metcon (Weight)

OTM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

3: Metcon (Time)

21 Dumbbell Hang Squat Cleans (50’s/35’s)

21 Kipping Handstand Pushups

600 Meter Run

15 Dumbbell Hang Squat Cleans (50’s/35’s)

15 Kipping Handstand Pushups

600 Meter Run

9 Dumbbell Hang Squat Cleans (50’s/35’s)

9 Kipping Handstand Pushups

600 Meter Run

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