CFD workout for 11/16/2020


CFD workout for 11/16/2020


2 Rounds:

200m Row or 10 cal bike

8 Up-downs

6 Inch-worms w/twist (no push-up)

10 alternating shoulder taps

Clean Prep: with pvc/empty bar

3 Clean Pulls from Power position

3 clean High Pulls from Power position

3 Muscle cleans from Power position

Repeat from 2nd Position

Push Jerk Drills:

5 sets on coaches cue

w/ Empty Bar, hang clean and push jerk with 2 second pause in clean catch and jerk catch


Every 3:00 x 5 sets
Row 250-350m
7 Bar Facing Burpees
AMRAP Clean and Jerks in remaining Time

*Suggested Weight: 60% of 1RM