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CFT – CrossFit


3 Sets:

30s Low Plank

8 Squat Thoracic Rot./Side

10 Barbell Good Morning W/Mini Band


Deadlift (3×15)

These should be hard and challenging sets. Increase or maintain weight.

Rest 2:30

Perform as unbroken sets with a double overhand grip. The high rep range will allow you to build up your pulling and grip strength.


Metcon (2 Rounds for reps)

6:00 Minute AMRAP:

20 Squats

7 Hang Cleans 115/85

7 Push Jerk 115/85

R: 2:00

6:00 Minute AMRAP:

20 Squats

7 Thrusters 115/85

Movement Options.

Hang Clean→Hang Power Clean→Reduce Weight

Push Jerk→Push Press→Reduce Weight

Thrusters→Reduce Weight

Start off with a pace that will allow you to continue pushing in the second portion of todays AMRAP’s. If you feel like performing unbroken sets with the barbell work may be unsustainable, go with smaller sets.