Workout of the Day
AMRAP in 20 minutes
10-20-30-40 …
power snatches

400m run after each set of snatches

This workout might look familiar but you’ll be happy to notice the wall balls are missing today:) The snatch set sizes will grow quickly so make sure you are very comfortable repping out sets of snatches with the weight you choose for today. After each set of snatches you’ll take off on a 400m run to complete the round. If you need to scale the run grab a bike rather than a rower today and bike about 800-1000m after each set. Your score today will be the last round of snatches you complete including the run plus any extra reps in the next round.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. You can keep the reps the same regardless of what you are using for your weight today. If you don’t have a barbell you’ll be doing alternating one arm snatches with your dumbbell or kettlebell. If you don’t have a place to run but you have a rower or bike you can use that in place of the run. The run will take around two minutes so keep that in mind when you decide what to replace the run with. If you can’t run, row or bike choose one of the following to do after each set of snatches: 50-100 double or single unders, 30 unweighted step ups, 100 mountain climbers or 30 sit-ups. Your score today will be the last round of snatches you complete including the run (or what you choose to do in place of it) plus any extra reps in the next round. See you on the leaderboard!