Skill
10 rounds
20s kipping toes to bar OR knees to chest
20s double unders
20s rest

We’ll be working through ten rounds of toes to bar and double unders with a short amount of rest in each round. If you are comfortable with these movements you can push the reps here and try to get as many reps in as possible of both toes to bar and double unders. If you are still new to either of these skills you may want to be a bit more conservative in the numbers you start out with. You can choose between focusing on getting your toes to the bar today or knees to chest depending on your preference. If you are still working on double unders you can consider each twenty second work period as skill practice! If classes are large the order of the skill work can be switched to decrease the amount of people on the bars at once.

Workout of the Day
AMRAP in 12 minutes
front squats
3 clean and jerks EMOM

Choosing the right weight for your barbell will be important today. You’ll want to be sure you can hang on to your barbell for multiple front squat reps in every round as well as being able to get through your clean and jerks in 20-30 seconds in every round even when you are fatigued. You can practice a few touch and go reps for the clean and jerks or quick singles before the workout starts to decide what will be the best approach for you. You’ll be completing twelve total sets of three over the twelve minutes along with as many front squats as possible in the time remaining in each minute. Your score at the end of the twelve minutes will be the total front squat reps you complete.

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 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 up the total clean and jerk reps in each round. With a dumbbell or kettlebell plan for six clean and jerk reps rather than three at the start of each minute. After the clean and jerks you’ll move on to as many front or goblet squats for the remainder of the minute. Your score at the end of the twelve minutes will be the total front squat reps you complete. See you on the leaderboard!