Skill
tabata pull-ups

We’re on the tabata clock again today. We’ll be working through just one set of a tabata to see how many pull-ups you can get done during each work period. If you have done this before you might know about how many reps you are aiming for. You don’t have to do the same number every round but be careful not to go out too fast so you can make sure to still have some pull-ups in the tank in rounds seven and eight.

Workout of the Day
AMRAP in 15 minutes
15 box jumps
10 power snatch
15 sit-ups

You’ll need a box to jump to, a light barbell and an ab mat for today’s fifteen minute workout. Grab a shorter box if needed in case the 24 or 20 inch boxes are a bit too high. You can also stack weights up to a certain height if that works better for you. Step ups are always an acceptable option to scale this movement as well. Ten power snatch reps will definitely add up so start with a weight that you feel like you could do ten in a row with and then break it up as you go. If at any point you are doing singles you may have gone too heavy. Do your best to set the pace from the start and move consistently throughout the full fifteen minutes.

standard: 75/55 lb, step ups
rx: 95/65 lb, 24/20″
sport: 115/185 lb, 24/20″
overachiever: 135/95 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you’re working with a dumbbell or kettlebell you can alternate hands for each rep. If your weight is particularly light feel free to bump the reps up a bit to twenty snatches per round. If you don’t have something you can jump to you can either find something to jump over or set up some space for broad jumps. Step ups are always an option that can be done in place of box jumps as well. Do your best to set the pace from the start and move consistently throughout the full fifteen minutes. See you on the leaderboard!