Skill
Tabata double unders

You’ll have eight rounds of twenty seconds of work and ten seconds of rest to complete as many double unders as possible. If double unders are still a struggle for you try your best to stay relaxed through s few singles before making a good attempt or two at a double under in each round. If you are rocking the double unders focus on speed and working for the entire twenty seconds to see how many reps you can get done in each work period.

Workout of the Day
AMRAP in 15 minutes
15 sit-ups
12 burpees
9 power snatch

Today’s workout will start with two bodyweight movements before moving on to the barbell for a set of power snatches. Choose a weight here that you feel comfortable completing nine reps unbroken with when the workout starts. You will most likely have to break things up as you go but you don’t want to end up doing singles at any point. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the barbell quickly each round. Your score for today will be total rounds plus any extra reps.

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. If you are working with a dumbbell or kettlebell you can bump the reps up slightly depending on what weight you are working with. If your weight is on the heavier side plan for 12 snatches instead of 9. If you have a light dumbbell or kettlebell plan for 20 reps every round. Work your way through the sit-ups and burpees at a pace that feels sustainable so that you can transition to the snatches quickly each round. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!