Skill
EMOM for 10 Minutes
1 Power Clean
Spend ten minutes working up to a heavy single power clean for the day. Focus on a strong and controlled pull from the floor, fast elbows in the catch and dropping under the bar to meet it with your hips back. Pay attention to the weight you hit around minutes 5 through 7. These weights could be good options for todays workout!
Workout of the Day
AMRAP in 15 minutes
3 power cleans
30 double unders
Today’s workout is a repeat from April 1st of this year! If you recorded your score in SugarWOD make sure to check it out and either repeat the same weight you did in April or if you’re up for it maybe give that weight a bump up today! The power cleans should be singles. This is a great opportunity to try out a weight you wouldn’t normally choose for a workout. Regardless of the weight you choose make sure to focus on catching the bar with your hips behind you in a partial squat or “power position”. It can be easy to get lazy and send your feet out wide or hips forward when it comes to heavy power cleans, don’t let this be you! Be intentional with every rep! The double unders can be scaled as needed depending on where you are at with this skill. Drop the number to something manageable and repeatable before switching to singles. If you are still inconsistent with double unders you can choose to do 30 singles with a good double under attempt every ten reps. Your score today will be total rounds plus any extra reps.
standard: 135/95 lb
rx: 185/135 lb
sport: 205/145 lb
overachiever: 225/155 lb
CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll want to bump the reps up a bit in every round. Depending on how heavy or light your weight is you can choose somewhere between 8-12 power clean reps per round with your dumbbell or kettlebell.The double unders can be scaled as needed depending on where you are at with this skill. Drop the number to something manageable and repeatable before switching to singles. If you are still inconsistent with double unders you can choose to do 30 singles with a good double under attempt every ten reps. If you don’t have a jumprope you can do 30 mountain climbers or 20-30 lateral hops. Your score today will be total rounds plus any extra reps. See you on the leaderboard!